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)
Metcon: 20min of: 4 ring pullups, 4 shoulder press @ 65#, 8 kettlebell @ 44lbs
ReplyDelete11rounds + 2 ring pull ups
12 rds + Rings
ReplyDeleteRingSub,62#kb,1 abmat
Metcon: 8 rds (2 kipping pull ups/2 ring dips with skinny black band, HSPU'S w/2 ab mats, 53# kb's)
ReplyDeleteThat sucked! Total fatigue/failure @ 15:00...and I used to love the long workouts :(
Metcon: 8 rds + 2 dips (kipping pull ups + dips with feet on box/35lbs kb/HSPU with 10lb weight and abmat)
ReplyDelete10 rounds plus 1 muscle up RX
ReplyDelete