Wednesday 2.29.12



Skill: Muscle Up.  Take 15:00 to practice the aspect of this skill most difficult to you.  False grip pull ups, extremely deep dips, the movement from the knees or bands, etc.

Conditioning: "Nate"
As many rounds in 20:00 of:
- 2 Muscle Ups
- 4 Handstand Push Ups
- 8 Kettlebell Swings (heaviest possible)

Post rounds to comments.

5 comments:

  1. Metcon: 20min of: 4 ring pullups, 4 shoulder press @ 65#, 8 kettlebell @ 44lbs

    11rounds + 2 ring pull ups

    ReplyDelete
  2. 12 rds + Rings
    RingSub,62#kb,1 abmat

    ReplyDelete
  3. Metcon: 8 rds (2 kipping pull ups/2 ring dips with skinny black band, HSPU'S w/2 ab mats, 53# kb's)

    That sucked! Total fatigue/failure @ 15:00...and I used to love the long workouts :(

    ReplyDelete
  4. Metcon: 8 rds + 2 dips (kipping pull ups + dips with feet on box/35lbs kb/HSPU with 10lb weight and abmat)

    ReplyDelete
  5. 10 rounds plus 1 muscle up RX

    ReplyDelete