Metcon
Metcon (AMRAP – Reps)
Double Under practice
(7min)
Find the max reps of unbroken double unders in the time cap
Metcon (No Measure)
EMOM 12
Min 0,4,8 – 10 Wide arm strict pull-ups
Min 1,5,9 – 30 second ring support
Min 2,6,10 – 10 Toe to bars
Min 3,7,11 – 5 YTW
Min 0,4,8 – 10 Wide arm strict pull-ups
Min 1,5,9 – 30 second ring support
Min 2,6,10 – 10 Toe to bars
Min 3,7,11 – 5 YTW
Try to finish all the reps.
Ryan (Time)
Five rounds for time:
7 Muscle-ups
21 Burpees
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
(18min)
Ring or bar muscle ups are ok. If you don’t have MU, 1MU=4 Pull-ups. If you don’t have Pull-ups, do band assisted strict pull-ups
Ring or bar muscle ups are ok. If you don’t have MU, 1MU=4 Pull-ups. If you don’t have Pull-ups, do band assisted strict pull-ups
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