3.12.2015

Funday

WORKOUT 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Notes
This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

For complete workout standards, video and scorecard click here.



3.11.2015

3.10.2015

Wednesday

Tabata:
   -Double Unders
   -Hollow Hold
   -Goblet Squats
   -1 Arm Alternating Snatches



3.08.2015

Tuesday

10-9-8-7-6-5-4-3-2-1

KB Swing (32/24kg)
Burpee Box Jump Over (24”/20”)