Monday 1/22/18

Monday 1/22/18

30 Minute Class Workout
Metcon (AMRAP – Reps)
Find max reps Chest to Bar Pull Ups in 40 second window.

Then:

7 Rounds

Pull ups (40% of reps in first part)
1 minute max distance row

Start a new round every 90 seconds.

Score is total pull ups and total distance rowed.

1 Hour Class
Metcon (AMRAP – Reps)
Find max reps Chest to Bar Pull Ups in 40 second window.

Then:

7 Rounds

Pull ups (40% of reps in first part)
1 minute max distance row

Start a new round every 90 seconds.

Score is total pull ups and total distance rowed.

Back Squat – 5
Build to a heavy set of 5 Back Squats in an 18 minute window.
Ring Dip + DB Row
Alternate B1 and B2 for 4 rounds.

B1. 8-10 Strict (tempo) ring dip @ AHAFA, tempo 2020

B2. 12/10/8/10 Single arm DB row /side @ AHAFA.

Rest 1 minute before B1.

2018-01-22