Fitness
A) 3 sets:
Box Dip/Ring Dip x 8 – 10 @20X1
Superman Hold x 30 – 60s
B) 8 min EMOM:
Unbroken Toes to Bar x 4 – 12
Goal is consistency.
C) “Jackie“
For time:
1000m Row
50 Thrusters (20/15kg)
30 Pull-Ups
Compare: 29/8/15, 03/04/15, 03/09/14
Coaches note: Sub. Jumping Pull Ups. Ensure full extension reached and correct height box.
Stagger start if you have a full class.
Performance
A) 5 sets:
Ring Dip x 2 – 3 @20X1
B) 8 min EMOM:
Unbroken Toes to Bar x 8 – 12
Goal is consistency
C) As Fitness
A) 3 sets:
Box Dip/Ring Dip x 8 – 10 @20X1
Superman Hold x 30 – 60s
B) 8 min EMOM:
Unbroken Toes to Bar x 4 – 12
Goal is consistency.
C) “Jackie“
For time:
1000m Row
50 Thrusters (20/15kg)
30 Pull-Ups
Compare: 29/8/15, 03/04/15, 03/09/14
Coaches note: Sub. Jumping Pull Ups. Ensure full extension reached and correct height box.
Stagger start if you have a full class.
Performance
A) 5 sets:
Ring Dip x 2 – 3 @20X1
B) 8 min EMOM:
Unbroken Toes to Bar x 8 – 12
Goal is consistency
C) As Fitness
