Tuesday
Retest 3/27/18
MetCon
Muscleup Biathlon
For Time
400 meter Run (out front door run to stop sign and back)
18 Muscle-Ups
400 meter Run
15 Muscle-Ups
400 meter Run
12 Muscle-Ups
Time Cap: 18 minutes
Each time the athlete breaks a set of muscle-ups they must run up to 4th Floor and back). Athletes who are inconsistent with MU may make 3 attempts before each penalty run.
Scaled
400 meter Run (out front door run to stop sign and back)
10 pulls + 10 pushes
Run to 4th Floor
10 pulls + 10 pushes
400 meter Run
8 pulls + 8 pushes
Run to 4th Floor
8 pulls + 8 pushes
400 meter Run
6 pulls + 6 pushes
Run to 4th Floor
6 pulls + 6 pushes
Pull = pullup, ring row, jumping pullups, or banded pullups
Push = Ring Dips, box dips, banded dips or hand release pushups
Accessory Gainz
Every 1:30 for 13:30
A) 8 DB Bench Press
B) 8 Strict Pullups
C) 45 seconds Hand/Headstand Practice