1 July 2015 1 July 2015
Wednesday 1 July 2015 '1 July 2015'

1. Warm-up – Level 2
This is not a challenge. you should not need to warm-up for your warm-up.
50 Wallballs
45 GHD sit-ups

2. Strength
Deadlift SPEED work 10×3 @60% – Drop and reset each rep and re-attack quickly.

3. Met-Con
8 Rounds
Run 400m
Rest 1:1

4. Gymnasty
Every 2 minutes for 10 rounds (20 minutes)
1 Max set of muscle-ups

1. Warm-up – Level 1
40 Wallballs
30 GHD sit-ups (again, not a challenge. if you are just learning muscle ups, this is not for you.)

2. Strength
Deadlift SPEED work 10×3 @60% – Drop and reset each rep and re-attack quickly.

3. Met-Con
8 Rounds
Run 400m
Rest 1:1

4. Gymnasty
Every 2 minutes for 10 rounds (20 minutes)
10 muscle-up transitions with ring dip

1. Warm-up – Base
15 Wallballs
25 sit-ups

2. Strength
Deadlift SPEED work 10×3 @60% – Drop and reset each rep and re-attack quickly.

3. Met-Con
8 Rounds
Run 400m
Rest 1:1

4. Gymnasty
Every 2 minutes for 10 rounds (20 minutes)
5 muscle-up transitions, without the ring dip, then 5 chest to deck push-ups.

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