January 16, 2019 – Competition

A.
Complete, not for time:
4 L-Seated Rope Climbs
6 Legless Rope Climbs
8 Rope Climbs

Use this time to practice technique and a quick descent on your rope climbs. Tap the top crossbeam and learn to drop quickly while maintaining control. This may mean only dropping 1-2 feet at a time right now to get comfortable, and then build to longer drops and re-grips. For some it may not be necessary to wrap your feet before you drop. If you wear pants, try dropping and squeezing with your thighs.

B.
Every minute, on the minute, for 10 minutes (5 sets):
Odd Minutes: 15 Deadlifts (225/155 lbs)
Even Minutes: 13-15 Bar Facing Burpees

C.
Complete rounds of 21, 15 and 9 calories for time of:
Row or Bike Erg
Ski-Erg
Assault Bike

Rest 2 minutes after completing the complete set of 21, 15 and 9 cals, and repeat for a total of THREE SETS.

*If you do not have access to a Ski-Erg perform Dumbbell Ground to Overhead (35/25 lb DBs).

D.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed

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