Wednesday, December 27, 2017 - Train8nine
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Wednesday, December 27, 2017

Skill Work

Kipping Pull-ups

 

Skill Challenge

3 rounds of 3 minute EMOM

Minute 1 – 5 Strict Pull-ups

Minute 2 – 5 Chest-to-Bar Pull-ups

Minute 3 – 5 Butterfly Kips

 

Metcon

Elite

EMOM for 21 minutes

Minute 1 – 8 Wall Balls Shots 30 / 20

Minute 2 – 8 Box Jumps 30” / 24”

Minute 3 – 8 DB Burpees 20 / 15

Repeat rotation, add 2 reps to every movement.  If you get caught by the clock on any movement, you will begin that next round back at 8 reps.

See buy-out below

 

Rx

EMOM for 21 minutes

Minute 1 – 8 Wall Balls Shots 20 / 14

Minute 2 – 8 Box Jumps 24” / 20”

Minute 3 – 8 Burpees

Repeat rotation, add 2 reps to every movement.  If you get caught by the clock on any movement, you will begin that next round back at 8 reps.

See buy-out below

 

Scaled

EMOM for 21 minutes

Minute 1 – 8 Med Ball Thruster

Minute 2 – 8 Box Step-ups  24” / 20”

Minute 3 – 8 Burpees

Repeat rotation, add 2 reps to every movement.  If you get caught by the clock on any movement, you will begin that next round back at 8 reps.

See buy-out below

 

Conditioning 

Buy-out:

600 meter KB farmer carry  (load – athlete’s choice)

600 meter run

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