3 rounds of
Then EMOM for 10 minutes
Then 10 rounds of
Results: Deadstop Swings were an interesting change… Metcon 21:16.
With bottom of rings waist high, 3 rounds of
See this video for how the transitions should work… Muscle Up Drills
With bottom of rings shoulder high, 5 rounds of
Then EMOM for 10 minutes, a theboxprogramming complex
Results: For the ring pullups I started with my feet on the ground in front of me to maintain the hollow position. For the last part it took some rounds to get into the rhythm, but was able to complete all 10 rounds.
Take 15 minutes and work up to a heavy
EMOM for 10 minutes do both of the following in each minute
Then three x 4 minute Tabatas of 20 second work, 10 second (8 rounds), rest 1 minutes between Tabatas
Results: Part 1 225lbs/102kg. Part 2 used 170lbs/77kg.
Every 3 minutes for 12 minutes
Then EMOM for 10 minutes
Then 3 rounds of
Results:Used 155lbs for the Bench. Had to break up the plyo pushups near the end. Pullups 8-6-6-6-4+1+1.
6 rounds, resting 1 min between rounds
Then every 2 minutes for 8 minutes
Then 4 minutes of 30 seconds on, 30 seconds off
Results: Done as prescribed. Nice, basic strength and conditioning work. Used 130lbs for the Back Squat.