Time to get weird. #jojo #kelli
Coach Kepler has the COM.
Week 19 Training: 13.11.15
Today’s training brought to you by Chelsea Ross of TAG Gymnastics
1) Standard Dynamic Warm-Up:
-Walking Lunges with Upper-Body Rotation
2) 2 Rounds NFT: Cindy (w/Strict Pull-ups)
With a continually running clock:
(0-7) 7 minutes to complete: A. 50 Burpees for time (standard burpee)
(7-14) 7 minutes to complete: B. 50 Pull-Ups for time (chin over bar, practice butterfly – if you have it – with virtuosity: hollow/arch)
(14-21) 7 minutes to complete: C. 50 HSPU for time (1×25# bumper under each hand, head to AbMat)
(21-28) 7 minutes to complete: D. 20 Muscle-Ups for time
(28-40) 12 minutes to complete: E.
-100’ HS walk
-400 m run
-75’ HS walk
-400 m run
-50’ HS walk
(40-50) 10 min AMRAP: F.
-30 Seconds Hollow Rocks
-30 Double Unders
-30 Seconds Ring L-Sit Hold
Notes: Each section should be thought of as an individual “WOD”. Finish each test as fast as possible, and then rest for the remainder of the time allotted. If you do not finish within the time cap for each section, your score is the number of reps completed. PART F should be FOR QUALITY.