GT CLASS “ITS ON!” 2/11


Attendance: Colleen & Monica

A simple day filled with snow, chilly winds, and some raw iron and bands.  Today I continue my usual torture…oops I mean training.  The assassins learn some ring pull-ups to continue their progression to a pull up.  Also today was more S&C so they were put to the test.  Also, proud to see these two on a real-time THROWDOWN.  Nice work ladies!

evolve in 3,2,1….GO

W/U:
35x5x3rds
Dyn Jax
Frankensteins
Bent over flyes
rest
STRENGTH
2RDS
Shoulder Rotations
Ring Pull ups

rest

THROWDOWN – 3RDS

ROUND1:M= 0:53; C=0:54
ROUND2: M= 2:24; C=2:23
1min recovery time
ROUND3: M= 0:58; C=0:57

ROUND 3:
15 KBS
10 SANDBAG SQ
6 SDLHP (KB)

rest
4 RDS – METCON
3 PU
5 Burpees
10 Swan Dives

 

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Posted on 02/11/2012, in GT - ASSASSINS. Bookmark the permalink. Leave a comment.

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