SWOLE 08.12.2015

Fitness

FIT: 2 Push Press + 2 Power Jerk (14:00 to heavy, but pretty complex)

FIT: Metcon (Time)

2 rounds
10 KB/DB push press (2×55/35)
10 KB/DB bent over row (2×55/35)
Then,
400m run,
Then,
3 rounds
15 pushups
15 ring rows
*So 2 round part, then run 400, then 3 round part; total time.

Competition

COMP: Headstand Kip to Handstand (8:00 window, kip to static handstand and hold )

COMP: 2 Push Press + 2 Power Jerk (14:00 to heavy, but pretty complex)

COMP: Metcon (Time)

2 rounds
10 KB push press (2×2/1.5)
10 KB bent over row (2×2/1.5)
Then,
400m run,
Then,
3 rounds
15 pushups
15 ring rows with feet elevated
*So 2 round part, then run 400, then 3 round part; total time.

COMP: Pike Drag (5:00 window, stay pretty and rest often)
Hollow plank with feet on slider/frisbee, aggressive pike at hips to drag feet forward.

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply