Bench Press, Rope Climbs, Ring Muscle Ups, Running

By / April 30, 2018

Strength:

Bench Press: 8 x 1, Rest 2:00

Metcon:

10:00 AMRAP:

2/1 Rope Climbs

6/3 Ring Muscle Ups

200 meter run

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CONDITIONING 

“Strongman Saturday”
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– Heavy Farmer Carry
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– Stone Carry
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STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
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100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

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