Follow the link to sign-up for Friday Night Lights https://m.signupgenius.com/#!/showSignUp/70a054fabad2aaaff2-fccf1 19.1Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars 50 double-unders 15 squat cleans, (135/95) 25 toes-to-bars 50 double-unders 13 squat cleans, (185/115) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, (225/145) If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, (275/175) If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, (315/205) Stop at 20 minutes.
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GymnasticsSkill Work Recovery Flow3x 10m/side SA OH KB Carries 15x Hollow Rocks 15x Hip Bridge Ext 10x Unbroken Squat Snatch 10x Calorie Row PostGuided Stretching
StrengthBack Squat w/ :02 on Eccentric 2x10 @ 85% Effort (not 85% of 1RM!!) MetConFor Time:
21-15-9 Russian KB Sings (32/24) Burpee Box Jump Overs (24/20") -Rest 1min b/w rounds |
AuthorCoach Erin |