Friday, January 12th

January 12, 2018

A.

STRENGTH:

12 Minute EMOM:

Odd Minutes – :40 Second Max Strict Ring Dips

Even Minutes – 10 Double Kettlebell Deadlift  (70/53)

 

B.

METCON:

100 Double Unders, 50 Ab Mat Sit-ups, 20 Step Ups w/ KB (53/35)

80 Double Unders, 40 Ab Mat Sit-ups, 20 Step Ups w/ KB (53/35)

60 Double Unders, 30 Ab Mat Sit-ups, 20 Step Ups w/ KB (53/35)

40 Double Unders, 20 Ab Mat Sit-ups, 20 Step Ups w/ KB (53/35)

20 Double Unders, 10 Ab Mat Sit-ups, 20 Step Ups w/ KB (53/35)

 

The goal of today is to push for larger sets on the rope, using the sit-ups as a recovery station. Moving through the sit-ups methodically, but without stopping, will help athletes immediately transition to the box. The step ups will tax both the calves, legs and lungs.

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