Wednesday 1/8/20

HonorFit 60

SKILL

EMOM x 10 MINUTES

MIN 1 — 4 Thrusters (Building)*

MIN 2 — :40 Practice

Gymnastic Kipping Pull-up**

*Start light and build each

minute. Goal is to end

40-50% above the workout weight.

**Drill connecting reps with

the push away from the bar.

(Score is Weight)

BENCHMARK WORKOUT

“FRAN”

FOR TIME

21-15-9

Thruster 95/65

Pull-Up

OPTIONAL COOL DOWN

FOR RECOVERY

3:00 Slow Pedal on Bike

2:00 Foam Roll Upper Back / Lats

1:00 Rebound Recovery

(prone rest)

SC 45

STRENGTH

5-5-5-5

Strict Press

(Score is Weight)

WORKOUT

EVERY 2:00 x 6 SETS

30 Double Unders

10 Strict Press 65/45

30 Double Unders

(Score is Each Round for Time)

HonorFit 30

WORKOUT

AMRAP x 4 MINUTES

12 Ring Rows

12 Slam Balls

-Rest 1:00-

AMRAP x 3 MINUTES

8 Ring Rows

8 Slam Balls

-Rest 1:00-

AMRAP x 2 MINUTES

4 Ring Rows

4 Slam Balls

(Score is Rounds + Reps)

 

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