Friday, October 14, 2011

10/15/11 - 20 min AMRAP

Met-Con:
20 min AMRAP
Ring Dips - 10
20 lb Wall Ball - 15
50 lb KB Swing - 20

Assistance:
Tricep Pullovers - 2x12-15
DB Kickbacks - 2x15-20

Notes:
Here's a little demo video of the Tricep Pullovers: http://www.youtube.com/watch?v=yAL_qCoabDA
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2 comments:

  1. RickOctober 15, 2011 at 1:04 PM

    Good workout today Jeff! Thanks for all the technique help!

    Last night I did 2x Jumping Muscle-ups, this morning I did another. And then finally broke through and got 2x Full Muscle-ups from a fully extended kipping position! yeah!!! congrats bros on your getting them too!

    Met-CON: 5 rounds. Brutal workout.

    ReplyDelete
  2. Jeff DallonOctober 15, 2011 at 1:44 PM

    Met-Con: 7 Rounds + 10 Ring Dips + 2 Wall Balls
    Triceps Pullover: 85x12,12
    DB Kickbacks: 30x15,15

    ReplyDelete

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