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:
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
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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