07 July 2017

FRIDAY 170707

Station Rotation at Krav Maga

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
Modified Rope Climb Drill
GHD Sit-up
Battle Ropes
Peg Board

Rest as needed then at HQ,

For Time:

100 Double Unders
Run 100 Meters (to Krav Maga)
L-Sit Pull-up, 20 Repetitions (or 20 Strict Pull-ups and 50 Sit-ups)
Run 100 Meters (to HQ)
100 Double Unders
Run 100 Meters
Strict Pull-up, 20 Repetitions
Run 100 Meters
100 Double Unders
Run 100 Meters
Kipping Pull-up, 20 Repetitions
Run 100 Meters
Done!

Note: Todays workout follows a similar progression as Thursdays, only with gymnastics skills instead of weightlifting. For the L-Sit Pull-up, legs must be extended and heel must above hip for repetition to count.

Doctor Van Brunt – CAMP Chiropractor for Robert “The Ghost” Guerrero

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Gymnastics Class is Cancelled Tonight! 

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