Public Whiteboard

Components

Weighted Pull-ups

Pull-ups

Hollow Rocks

Metcon

Settings

Workout

03May2016

Warm-up

Junkyard Dog Warm-Up

*Partner A sits with legs extended and arms out
*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.

**Partner A gets in a table top position or on all 4's.
**Partner B jumps over Partner A (that's 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that's rep 2). Each partner does 10 reps.

Stretches: Banded Bully, Band Pull, Pigeon Stretch

Strength & Skill

Choose the Pull-Up movement that fits your skill level

Weighted Pull-ups (5 Sets of 3-5 Reps)

The Strict Pull-up

Pull-ups (5 Sets of M.E.)

Pull-ups

Hollow Rocks (200 Reps (Over the SS time))

Metcon

Metcon (AMRAP - Rounds and Reps)

03May2016

Teams of 2
AMRAP 20:

1 Calorie Row, 1 Burpee over the Rower
2 Calorie Row, 2 Burpees over the Rower
3 Calorie Row, 3 Burpees over the Rower
**Each partner completes 1 and 1, then 2 and 2…..

Whiteboard:

Tuesday, May 03, 2016

Clients:

Clients