OHS
80% x 3
85% x 3
90% x 3
wait 3 min between rounds
wait at least 10 before metcon
metcon
plyo pushups in a descending ladder 9 to 1
jumping pullups in an ascending ladder from 1 to 9
so round 1. 9 plyo push 1 jumping pull.
round 2. 8 plyo 2 jumping pull
etc.
for time
what ever time it takes you take a break that long. Then the minutes it took you, you have that many 15' rope ascents. so if it takes you 10 min 45 sec. wait 10 minutes then do 10 rope climbs. If you don't have a rope then do 2 strict pullups for each minute. If you can not do strict pull ups then do 4 body rows for each minute
80% x 3
85% x 3
90% x 3
wait 3 min between rounds
wait at least 10 before metcon
metcon
plyo pushups in a descending ladder 9 to 1
jumping pullups in an ascending ladder from 1 to 9
so round 1. 9 plyo push 1 jumping pull.
round 2. 8 plyo 2 jumping pull
etc.
for time
what ever time it takes you take a break that long. Then the minutes it took you, you have that many 15' rope ascents. so if it takes you 10 min 45 sec. wait 10 minutes then do 10 rope climbs. If you don't have a rope then do 2 strict pullups for each minute. If you can not do strict pull ups then do 4 body rows for each minute
1. 150#
ReplyDelete2. 160#
3. 165#
metcon
3:45
followed by 3 rope climbs
also chest to bar on jumping pulls. Really jump!
OHS: 70,75,80#
ReplyDeletemetcon
4:20 (on my knees for most of the plyo pushups)
8 strict pullups (spaced out)