Thursday 12/22/11

Skill work:
Double-unders or Pistols


Muscle-ups, 10 reps
Up Downs, 25 reps (burpees)
Single Arm KB Swings, 25 reps
TTB, 25 reps
Air Squats, 50 reps
Cleans, 25 reps
Haul Yourself Ups (Sit-ups), 25 reps
Every minute do 10 DU's


At the top of every minute do 10 DU's, with the exception of the first minute.


If you don't have MU's, sub 10 ring pull-ups and 10 ring dips at the end instead.
Taken from CrossFit Omaha


Finale
Choose one that's challenging for you: 25 pistols, 10 pistols, 5 pistols on each leg



The group warming up for some Clean and Jerk fun

2 comments:

Peter said...

Andy and I are playing hooky tonight. We both say we'll be there Saturday. I will miss tonight's work out as I am currently doing a 5 minute AMRAP of eating cookies.

Lori G. said...

Muscle-ups, 10 reps red band
Up Downs, 25 reps (burpees)
Single Arm KB Swings, 25 reps 15# db
TTB, 25 reps
Air Squats, 50 reps
Cleans, 25 reps 33# bar
Haul Yourself Ups (Sit-ups), 25 reps
Every minute do 10 DU's

20 minutes
Wow...that was crazy tough.
Thanks, Kiley, for sticking it out with me.

 
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