Monday 09.12.19

20191209_193414A. 16 min emom
1st 1 round of ring complex *
2nd 10 x strict t2b slow on a way down
3rd 8 x split squats left 20X1
4th 8 x split squats right 20X1

* ring complex
1 sec support hold
1 x ring dip
2 sec support hold
2 x ring dips
3 sec support hold
3 x ring dips
4 sec support hold
4 x ring dips

B. 12 min amrap
Single arm thrusters
Single arm renegade row
V-sit
4-4-4
8-8-8
12-12-12
16-16-16
20-20-20
Keep adding 4 reps each round.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.