Tuesday

30
Aug

Tuesday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

AMRAP 8:

6 Cal ski

12 Russian KBS

12 Air squats

6 BB strict press

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

BI: 50 KBS

IRT: AMRAP:

50 dubs + 25 thrusters 45 / 35

-rest 2 mins-

AMRAP 5:

BI: 30 KBS

IRT: AMRAP:

30 dubs + 15 thrusters 45 / 35

-rest 2 mins-

AMRAP 5:

BI: 20 KBS

IRT: AMRAP:

20 dubs + 10 thrusters 45 / 35

KBS

L1: 53 / 35

L2: 44 / 26

L3: 35 / 18

Dubs

L1: Dubs

L2: Singles x 2

*Your score for wodify is total reps and does not include the buy in

Skill

Metcon (No Measure)

Bar Muscle Up Practice

15 minutes

Lat pull downs

Kip practice – work on getting your hips as close to the bar

Jumping – work on the dip once you are on top of the bar

Kip practice – think “pull the bar down” + hips up

Banded BMU

BMU – work on your timing, to prevent the “chicken wing” focus on hitting the bar with your bellybutton before turning over

*the stimulus for this skill is for you to hit at least two of the progressions above. use this time to get out of your comfort zone!