"3 Words: Yank Chain"- Zamot- 047
"3 Words: Yank Chain"- Zamot- 047
SKILLs
1. Max Double unders for 1 min. - all will attempt max doubleunders for one minute.
2. 50 KB Swings (Russian)- Pick a weight you can do unbroken, keep core tight, squeeze glutes
3. 3 mintues 1 min on, 2 min off, 3 min on. Handstand work- mounts, holds, walks.
Coaches- this should be no more then a 10 minute flow. go right into the next skill.
3 RFT: WALL BALLS, ABMAT SIT-UPS, Box Jump Overs, chest to bar Pull ups
20 Wall balls 20/14
15 Abmat Situps
10 Box Jump overs
5 Chest-2-Bar Pull ups
Notes- This is supposed to be quick, move you body.
ROW: 1K
This is an all out effort for time.
SKILLs
1. Max Double unders for 1 min. - all will attempt max doubleunders for one minute.
2. 50 KB Swings (Russian)- Pick a weight you can do unbroken, keep core tight, squeeze glutes
3. 3 mintues 1 min on, 2 min off, 3 min on. Handstand work- mounts, holds, walks.
Coaches- this should be no more then a 10 minute flow. go right into the next skill.
3 RFT: WALL BALLS, ABMAT SIT-UPS, Box Jump Overs, chest to bar Pull ups
20 Wall balls 20/14
15 Abmat Situps
10 Box Jump overs
5 Chest-2-Bar Pull ups
Notes- This is supposed to be quick, move you body.
ROW: 1K
This is an all out effort for time.
Words of wisdom
ReplyDeleteisn't this more than three words
ReplyDeleteThats the point
Delete