Monday 11/10/14

Scott squats


BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. Get-ups
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle.


Strength/WL
Push Press
2 x 5, 1 x 5+


Conditioning
4 rounds for time of:
15 KB Swings, 2 pd/1.5 pd
15 Box Jumps, 24"/18"
30 Double-unders

Compare to 11/02/13.


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, bar mash your hamstrings or your quads. Accumulate at least 2:00/leg.

2 comments:

AndyB said...

Strength/WL
Push Press
2 x 5, 1 x 5+ *185x 6*

Conditioning
4 rounds for time of:
15 KB Swings, *2 pd*/1.5 pd
15 Box Jumps, *24"*/18"
30 Double-unders
Times out at 15 min ... on round four through 13 Box Jumps ... much room for improvement

Mike S said...

BBG Off -

Double Unders, Get-Ups, L-sits: 4 cycles of each, 1 minute 30 seconds per skill.

Metcon:

4 RFT
15 KB swings
15 Box Jumps 24"
30 Double Unders

15:00 cap.

** I was 4 "double unders" shy of completing 3 rounds when the time cap was reached.

 
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