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Wed, Nov 3 2021 | ||
 | Happy Birthday: Michelle L |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1458 days ago) |
110321 Workout(Time) Workout WARM-UP AMRAP x 8 MINUTES :45 Bike* :30 Hollow Hold (Alt. each round with Quad Hold) 10 Scap Pull-Ups 10 Ring Rows 10 Up-Downs** *Athletes increase the pace each round **Option to switch to Burpees at 4:00 mark SKILL EMOM x 8 MINUTES MIN 1 - :50 Rope Climb Practice Option* MIN 2 - :50 Quad Hold or Hollow Hold Rope Climb Practice Options... Rope Pull-Ups Rope Hanging Knee Raise Clamp to Stand Rope Climb (No Measure) WORKOUT 4 SETS EACH ON A 4:00 RUNNING CLOCK... 30/24 Cal Bike 2 Rope Climbs or 10 Strict Pull-Ups Burpees (Athlete Choice on Number)* Rest in Time Remaining... -No Additional Rest b/t Sets- *Athletes can choose 8, 10, 12, 14, or 16 Burpees. Goal is at least :30 rest before next set. (Score is Slowest Set)
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