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This is for Kelsee Bone :)

Friday, May 18, 2012

Black Sheep Workout of the Day May 18

10 min Muscle Up Practice
  • Muscle up pull throughs; (start below the rings – pull chest to rings, dive head over rings…press it out of dip position- complete 10 reps
  • Jumping Muscle ups; start below rings in a false grip jump chest to rings, dive head through, catch in deep dip…press out x 10

5 Rounds for max reps
body weight bench press

*rest 3-5 minutes after pull ups, do not rest after bench press

1 comment:

  1. Palmer

    'The Five Devils'
    In 20 minutes, complete the following 5 movements for as many rounds as possible:
    7 T2B
    7 Clapping Pushups
    20 Yard Frog Jump
    5 Shoulder Press (95/65)
    20 Yard Bear Crawl
    Finished: 8 rounds+ 7T2B+ 7 pushups+ 20 frogjumops