Tuesday 8.22.17

GPP
5 rounds for time:
1 legless rope climb
1 rope climb
10 burpee box jump overs (24/20")

FOUNDATIONS
10 toenail pull ups
10 burpee box jump or step overs

ENDURANCE
A. 3 sets:
single arm DB rows x 8-10 reps each
single leg KB deadlifts x 8 reps each
B. For time:
20 Dball over the shoulder (100/70#)
30 burpees
40 double unders
30 burpees
20 Dball over the shoulder (100/70#)

 

Friday 8.18.17

GPP
For time:
5 strict muscle ups
50 double unders
4 strict muscle ups
40 double unders
3 strict muscle ups
30 double unders
2 strict muscle ups
20 double unders
1 strict muscle ups
10 double unders

FOUNDATIONS
For time:
10 low ring MU progressions or ring rows
150 singles
8 low ring MU progressions
120 singles
6 low ring MU progressions
90 singles
4 low ring MU progressions
60 singles
2 low ring MU progressions
30 singles