Saturday 9.10.11

Muscle Ups and Burpees.  Someone told me this week they would prefer doing sets of Burpees than Wall Balls any day!  Here you go.....

SWOD: Muscle Up technique and practice.  Scaling options.

Metcon: "Ryan"
5 rounds for time of:
-7 Muscle Ups (or scaled substitute)
-21 Burpees.  Each Burpee terminates with a jump one foot above max standing reach.

For the Burpees, extend you arm above your head and mark a point on the wall or pull up structure 12" above your reach.  Jump and touch that point on each Burpee.

Cap at 45:00.

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Saturday 11.27.10

 The gymnastics and bodyweight movements are tough and often times exceed our abilities.  But just the fight to achieve the movements, even one rep, can add so much more to your current fitness level and you are pushing yourself harder than the majority of even those in the fitness world.

SWOD (optional): Power Clean 90% x 1, 80% x 3 x 3

Metcon: “Ryan”
5 rounds:
-7 Muscles Ups (or sub of choice)
-21 Burpees
Each burpee terminates with a jump one foot above max standing reach.

We weren't able to program a SWOD for yesterday, today is a chance to make up for it if you want to.

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