Monday, December 4, 2017

16 min EMOM
Odd Minutes – 15/12 Calorie Row
Even Minutes – 3 Power Cleans

Athlete’s choice on loading.

Alternating on the minute between calories on the row and power cleans. Athletes will have from 0:00 – 1:00 to complete 15/12 calories on the row. If they finish in :45 seconds, they have :15 seconds before they begin the power cleans. They have from 1:00 – 2:00 to get through 3 power cleans. Following the power cleans they will return back to the rower, alternating for a total of 8 rounds, or 16 minutes. Athletes can choose their own loading on the barbell, but it should be a weight that they can still maintain sound movement. They may stay at the same weight across the board or add weight as they go.
 
OPTIONAL GYMNASTICS
Choose A or B

3 Rounds:
10% Ring Muscle-Ups
30 Double-Unders
10% Ring Muscle-Ups
30 Double-Unders
10% Ring Muscle-Ups
Rest 2:00 between rounds.

These sets are not for time, but we are to move with a purpose between the rings and the rope. Rest just as long as needed between stations to ensure that each ring muscle-up sets is unbroken.

B
Gymnastic Strengthening

Alternating OTM x 10 (5 Rounds):
Even Minutes – 7 Strict Banded Ring MU (HERE)
Odd Minutes – 40 Double-Unders

Following, 25 Strict Pull-Ups (band as required)
 

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