160204 Thursday – “Cold Blooded”

Mobility: Hip (playlist video here)

Skill Practice Warm Up: Spend 10 minutes working on ring dip and muscle up progressions (rings).

Strength: None

Super Set: None

Metabolic Conditioning:Cold Blooded

16 minutes AMRAP (as many rounds as possible)

8 shoulder press (Performance: 115lbs, Athletic*: 65lbs, Health: 45lbs)

8 pistols (Alternating)

8 chest-to-bar pull-ups

18 bar facing burpees

1 minute rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 2-5 rounds

Log your results online by clicking here.

Compare to: August 12, 2014

Coaching Tips: Shoulder press will get heavy, especially in later rounds after the burpees. Stay focused on every set of shoulder press and don’t let the hips or knees bend at all. Really focus on squeezing your butt and your abs to keep rigid. Try to do the chest to bars unbroken as long as your hands are holding up. Sprint through the end on the burpees, because you have that minute rest!

Optional ‘Cash Out’: none

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