Fitness
A) On the minute for 12 minutes (4 sets)
1st min: 6-8 Strict Pull Ups @ 20X1 (or 3 sec Negs)
2nd min: 6-8 Strict Ring Dips @ 20X1 (or 3 sec Negs)
3rd min: 20 (alt.) Walking Goblet Lunges
B) “The Ghost”
6 Rounds for reps:
1 Minute Calorie Row
1 Minute Burpees
1 Minute Double Unders
1 minute rest between rounds
Try for as many reps as possible of EACH exercise, not just total score.
Compare: 17/06/15, 05/09/14
Performance
A) On the minute for 12 minutes (6 sets)
Odds: 1-4 Kipping Muscle Ups (or 30 sec of Practice)
Evens: 10-16 Alt. Pistol Squats
B) As Fitness
A) On the minute for 12 minutes (4 sets)
1st min: 6-8 Strict Pull Ups @ 20X1 (or 3 sec Negs)
2nd min: 6-8 Strict Ring Dips @ 20X1 (or 3 sec Negs)
3rd min: 20 (alt.) Walking Goblet Lunges
B) “The Ghost”
6 Rounds for reps:
1 Minute Calorie Row
1 Minute Burpees
1 Minute Double Unders
1 minute rest between rounds
Try for as many reps as possible of EACH exercise, not just total score.
Compare: 17/06/15, 05/09/14
Performance
A) On the minute for 12 minutes (6 sets)
Odds: 1-4 Kipping Muscle Ups (or 30 sec of Practice)
Evens: 10-16 Alt. Pistol Squats
B) As Fitness
