21 Jan, 2021
1.21.21
Metcon
EMOM x 12 mins:
1. 30 sec Hold on top of Rings
2. 30 sec Dead Bugs
3. 30 sec Front Rack Russian Step Ups
4. 12 Weighted Scapula Pull Ups
1. 30 sec Hold on top of Rings
2. 30 sec Dead Bugs
3. 30 sec Front Rack Russian Step Ups
4. 12 Weighted Scapula Pull Ups
Metcon (Time)
AQAP complete 3 rounds of:
12-9-6 Ring MUs / Bar MUs or 30-20-10 C2B Pull Ups / Pull Ups / Rig Rows
70-60-50 Wall Balls (20/14)
12-9-6 Ring MUs / Bar MUs or 30-20-10 C2B Pull Ups / Pull Ups / Rig Rows
70-60-50 Wall Balls (20/14)
Time Cap: 12 mins
Rest 5 Mins
Metcon (Time)
AQAP complete:
30-20-10 Deadlifts (135/95)
100 DUs / 200 Singles
30-20-10 Deadlifts (135/95)
100 DUs / 200 Singles
Time Cap: 10 mins