QOTD: “As much as I love working out… I’d rather be killing bad guys.” – B.
(Photo courtesy of Rabah Rahil Photography)
Judy hitting 3 reps @ 415 lbs. #NBD
Week 18 Training: 13.11.08 – Brought to you by Chelsea Ross of TAG Gymnastics
2 rounds not for time:
-10 PVC Pass-Throughs
-10 Barbell Sit Ups @ 45/35
-10 Push Ups
-ME Nose & Toes Handsrand Hold
Skill: Muscle Ups
3 rounds for quality:
-10 Kipping Ring Rows w/ Feet on Box
-5 Hips to Bar
-5 Hips to Rings
-5 Muscle Ups (Level 1: Jumping MU, Level 2: Bent-Arm MU (with or w/o spot), Level 3: Aim for Unbroken)
Notes: Focus on maintaining straight legs for hips to bar, hips to rings and all Muscle Ups.
-100 UNBROKEN Double Unders
-30 Muscle Ups
-100 Double Unders
*20 minute time cap*
RULES: There is a 5 burpee penalty every time you break the first set of DUs. Perform all penalty burpees after second set of DUs. Time ends when burpees are complete.
If you have not finished the first set of 100 Double Unders in 7 minutes, move on to the muscle-ups, but you “cap out” your burpee penalty at 50. Perform 50 and only 50 burpees at the end of the workout.
Notes: This should be one full Tabata Set (4 minutes) — you should do each 4 times.