Monday, July 2, 2012

7/2/12 - MONDAY

SKILL and ENDURANCE

WARM-UP:
Burgener Warm-up: CLEAN
155 lb Squat Clean - 2x10
Muscle-ups - 10

MET-CON:
Complete For Time
Burpees - 70
Sit-ups - 60
50 lb KB Swings - 50
Pull-ups - 40
HSPU - 30

SKILL/ASSISTANCE:
Muscle-ups - 10
Superset - 3 Rounds
30 lb Weighted Ring Dips - Max Rep
95 lb 1 Arm BB Row, RH - Max Rep
95 lb 1 Arm BB Row, LH - Max Rep
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2 comments:

  1. JeremyJuly 3, 2012 at 5:26 AM

    Met-Con: 15 min 29 sec (with modified HSPU)

    Assistance (2 rds)
    30lb Ring Dips 13/12.
    95lb 1 arm BB Row, RH-10/12
    95lb 1 arm BB Row, LH-10/12

    ReplyDelete
  2. RickJuly 3, 2012 at 12:59 PM

    Metcon 20m58s

    ReplyDelete

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