Tuesday 2015.12.22

December 22, 2015

Gymnasticals

AMRAP in 30 minutes:
2 chin-up
1 p-bar dip

10. 2 failed dips.

5 rounds:
2 false grip ring rows, 3s eccentric, middle of ring at belly button; feet one foot in front of rings
90 second rest
2 ring push-ups, 3s eccentric, top of ring at 1″ below knee
90 second rest

3×5 seated external rotation, 10#, 4s eccentric/2s bottom hold

5 rounds:
5 GHR
5 Bulgarian split squats, each leg, 2×20#

Level 2
Metcon
For Time:
21 Row, for calories
42 Double-Unders
15 Row, for calories
30 Double-Unders
9 Row, for calories
18 Double-Unders

4:56.

Leave a Reply

Your email address will not be published. Required fields are marked *