Hang in there

MU Program (Last Week)

Pull: 

Advanced: 3×10 false grip ring row to sternum elbows in knuckles together with body parallel to floor

Intermediate: 3×10 false grip ring row to sternum elbows in knuckles together with body at 45 degrees to the floor.

Beginner: 3×10 false grip ring row to sternum elbows in knuckles together with body at greater than 45 degrees

Push: 

Advanced: 3×8 Diamond push-up

Intermediate: 3×8 Diamond push-up from knees

Beginner: 3×5 Push-up w/ narrow hands on dumbbells from knee

Technique: 

3×8 ring shoulder height jumping transition

*No Strength- Last week of MU Program

 

Metcon: Against 18-mins

500m Row or 1k/1000m/0.6miles Bike

3 Rounds:

6 DB S2OH

10 Box Jump Overs

400m Row or 0.8k/800m/0.48miles bike

2 Rounds:

9 DB S2OH

15 Box Jump Overs

300m Row or 0.6k/600m/0.36miles bike

1 Round:

12 DB S2OH

20 Box Jump Overs

 

 

L1: KB S2OH (Blue/Red), 30″/24″

L2: DB S2OH (35/20), 24″/20″

L3: DB S2OH (20/15), 24″/20″ Stepovers

L4: DB S2OH (15/12), 20″/17″ Stepovers