12.27.16 “JT got the runs!!!”

December 26, 2016

 

FITNESS & LIFESTYLE
A) SKILLS
Hand Stand Pushup Practice
Ring Dip Practice
Kipping and Strict progressions

B) METCON
“JT got the runs”
L3- 3 Rounds
400m Run
15 HSPU
15 Ring Dips
15 Pushups

L2- 3 rounds
400m run
12 HSPU
12 Ring Dip
12 Pushups

L1- 3 rounds
400m Run
12 Box HSPU
12 Box Dips
12 Pushups

21 Minute Cap!!!

 

SPORT & PERFORMANCE
A) ENDURANCE
(3 rounds)
800m run
3-5 ring hspu
30sec. L-sit (rings)

B) STRENGTH
Bench 5×3 reps
Pendlay Row 5×8 reps
Superset 1. And 2. With minimal rest
Reach heavy for the day

C) METCON
“JT got the runs”
3 Rounds
400m Run
15 HSPU
15 Ring Dips
15 Pushups

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  1. Willhuntforfood Reply

    Team rac
    Tim 15:40
    Pete 15:23
    Andy 17:47
    Joe 18:10
    Boob 16:56

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