Adjustments will be made for those who did not repeat 17.2 on Monday…
A. Squat snatch, 6-8 x 1 @ 70-80% max; begin a rep every :45
B. Squat clean & jerk, 6-8 x 1 @ 70-80% max; begin a rep every :45
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5:00-10:00 ring muscle-up tech work – keep volume low, cut all-together if hands are hurting from 17.2
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3 rounds for reps:
2:00 of (10 handstand push-ups + 20 wall balls @ 20/14 to 10 + 40 double-unders)
:60 rest
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For time @ 80-90% – begin immediately after final :60 rest from the 3 rounder:
400m run
30 Russian kettlebell swings, 70/53
200m run
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time in teams of 2-4 w/teammates advancing to the next station only once it’s been cleared by the athlete in front of them:
40 row or Assault Bike calories
40 burpees
40 kettelbell swings
40 sit-ups
400m run
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Optional:
Abs, bis, & tris of choice
SCHEDULE NOTICE: we will only have a single class today @ 0900, after which the gym will be closed
3 attempts:
Max unbroken double-unders
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5-4-3-2-1 nice & steady, movement quality of speed:
Power cleans, touch-and-go for the multi-rep sets
Handstand push-ups, strict and/or deficit to make the movement challenging
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For time in teams of 2-4 w/teammates advancing to the next station only once it’s been cleared by the athlete in front of them:
40/30 row or Assault Bike calories
40 burpees
40 kettelbell swings
40 sit-ups
400m run
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gun show
Post results to comments.
SCHEDULE NOTICE: the gym will be closed for the day beginning @ 1000, get in early!
A. Clean pull, 5 x 1 @ 100% clean max; begin a rep every :90
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3 sets even:
15 Assault Bike calories
15 power/muscle cleans, touch-and-go light up to 95/65
2:00 rest
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3 sets even:
15 ski erg calories
15 shoulder-to-overhead light up to 95/65
2:00 rest
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3 sets even:
400m run
2:00 rest
Post results to comments.
SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time w/a partner:
400m run – partner 1
400m run – partner 2
160 wall balls – split as desired w/only 1 working at a time
80 toes-to-bar or sit-ups – split as desired w/only 1 working at a time
400m run – partner 1
400m run – partner 2
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Optional:
Abs, bis, & tris of choice
3 rounds not for time:
15 overhead squats, start empty barbell and finish w/a set @ 95/65
1-6 bar muscle-ups
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5 sets for reps:
:30 handstand push-ups
:30 rest
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For time w/a partner:
400m run – partner 1
400m run – partner 2
160 wall balls – split as desired w/only 1 working at a time
80 CTB pull-ups – split as desired w/only 1 working at a time
400m run – partner 1
400m run – partner 2
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gun show
