December 21, 2017

Warm up

3 Rounds:
:20s Jump Rope Reps (Singles or Doubles)
1-2 Ring Repetitions (Ring MU or Ring Dip)
7 Barbell Repetitions
– Round 1, Good Mornings
– Round 2, Stiff-Legged Deadlifts
– Round 3, Deadlifts

Take 5-7 minutes to build to your starting weight on the deadlift to start our first part today.


4 Rounds:

3 Bar Muscle-Ups
15 GHD Sit-Ups
5 Deadlifts
Rest 2:00


For time:
1,500 Meter Row
100 Double-Unders
50 Calorie Air Bike (30 Calorie Assault Bike)
100 Double-Unders
1,500 Meter Row

I finished this last one in 19:52 and could not understand how the leaders were doing it in 16 minutes.  Upon reading closer, I see that it calls for 30 cals on the Assault Bike.  We did 50.  16 is still a very good time, but at least I see where some of my time went.

Good day!