Warm-up:
3 Rounds
50 lb KB Swing - 15
24" Box Jump Burpee - 10
Strength/Skill:
Weighted 10' L-Sit Rope Climb - 6x1
Met-Con:
#1 - 7 min AMRAP
Toes 2 Bar - 15
Burpee - 10
Rest 60 sec
#2 - 7 min AMRAP
Strict Pull-up - 10
135 lb Hanging High Pull - 10
Assistance:
Rope Inversion - 3x10-12
Inverted Row - 3x15-20
Bicep Curls - 3x6-8
Notes:
Weighted L-Sit Rope Climb: place/fasten weights in your lap. You must keep weights in your lap during ascent and descent (don't drop them).
Hanging High Pull: do the high pull from the hanging position (just like you would for a normal High Pull/Upright Row) but use your hips to help fling the weight up - like in a hang clean or snatch.
Weighted L-Sit Rope Climbs: 10,20,30,30,30,30
ReplyDeleteMet-Con #1: 4 Rounds
Met-Con #2: 5 Rounds + 1 pullup
The limiting factor in Met-Con #1 was the T2B - need to work on those.
Met-Con #2 was exhausted the arms and pull ability big time.
Weighted L-Sit Climb:10,20,25,20,20,20
ReplyDeleteMet-Con #1: 3 rds plus 9 T2b
Met-Con #2: 4 rds
Still getting over being sick...kinda came back for bout #2...but had enough energy and time for the warm up, and metcon#1:
ReplyDelete3rds + 10 T2B
Then just completely ran out of steam, but sweat a lot, so hopefully, the sickies will go away now!