Three rounds for time of:
15 Glute Ham Developer Med Ball Sit ups
15 Pull ups
Notes:
Lay back to horizontal with a medicine ball held overhead
(we're using an 8 pounder for this).
Quickly sit-up and throw the ball forward and level to the ground.
At the start, the medicine ball should be closer to the
ground than the head or shoulders
1000 meter Row @ 15 SPM
1000 meter Row @ 25 SPM
1000 meter Row@ 35 SPM
Notes:
1. "SPM" is strokes per minute.
2. SPM is found in the upper right hand corner of the C2 Rower.
3. Rest/Stretch ten minutes between efforts.
4. In each case row the best time you can within the stroke count indicated.
Notes:
1. No hurry here, but the muscle-ups are consecutive at each set.
2. Have someone assist/spot you by lifting under your feet.
3. Minimize the amount of assistance.
4. The final muscle-ups of each set should be agonizingly difficult.
Three rounds for time of:
20 pound Wall ball, 25 shots
15 Pull-ups
Notes:
1. The Wall-ball drill is a front squat push press throw towards a
spot on the wall about two feet above max reach. On rebound catch,
recoil to squat and immediately squat, throw, catch, repeat.
2. Time workout for all three rounds
Notes:
1) If you can't "double under" then jump hard and fast for 3 minutes.
2) Rest as little as possible.
3) Can you do this in ten minutes? How about fifteen? Twenty?