Wednesday March 7, 2018

AM INTERVALS

A) Row: "4 x 1km, rest 60s 12 x 500m, rest 30s"

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Wednesday March 7, 2018 Title: GYM WORK

A) PRESS :

4 x 2 reps @ 75% rest as needed.

B) For Quality: : EMOM 7

Ring muscle ups
M- 5-6 reps F- 3-4 reps (+1 from last week)
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5 Rounds For Time:
2 rope climbs
12 GHDSU
30 double unders
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EMOM 7
Strict ring dips
M- 9-12 reps F- 5-7 reps (+1 from last week)
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5 Rounds For Time:
2 rope climbs
12 GHDSU
30 double unders
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EMOM 14
1- Assault bike
2- Max Unbroken HSPU set.

Assault Bike - M- 15cals F- 12cals *sub assault bike to row +5/ 3 calories

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