2014-12-11

THURSDAY WORKOUT

Couldn't wait... Early post! ;)

SKILL WORK:
Mess around with any of the following for 10-15 minutes:
1.) Kipping Pull Ups (As little band as possible)
2.) Kipping CHEST 2 BAR (As little band as possible)
3.) Ring/Bar Muscle Up Progressions

Keep all of this lower volume with emphasis on making things as hard as possible, but PERFECT movements...

WORKOUT:
100m Run OR Run across the gym 8 total times each round (40' down each trip)
10 Burpee Jumping Pull Ups (Bar should be 4-6" below your wrist when standing tall)
OR
6 Burpee Kipping Pull Ups (Have to start with arms FULLY EXTENDED on each pull up)
OR
3 Burpee Kipping Muscle Ups (Bar OR Rings)
* 10 Total Rounds *

Pick the hardest version for you and do the best you can on it!

20 minute cutoff for this one...

POST ANY MILESTONES AND YOUR TOTAL TIME TO COMMENTS

8 comments:

Darren said...

18:12
Bar muscle ups!

John Dunn said...

13:17 Kipping Pull ups
(I think that's right, it is right on the board! Early morning memory is questionable for me.)

Crystal Stidham said...

16:45 - C2B lipping pullups

Lisa Dempsey said...

13:40 C2B kipping pullups. Worked hard to get my chest to the bar but mostly got my clavicle to the bar.

Jordan said...

11:14 alt. ring/bar MU

Emilie Goldsberry said...

13:40 CTB kipping

Colin McDermott said...

14:13 (alt bar/ring MU)

Rachel said...

15:57 although I think I threw in an extra round CTB kipping