Kanga Bangas
December 11, 2023Fairy Bread
December 14, 20232:00 Row (slow-moderate pace)
-into- 8:00 AMRAP:
20-second Jump Rope
• 10 Roll and Reach
• 10 Iron Cross
• 10 Scorpions
WORKOUT PREP
1 set
• 5/4 Calorie Row (at workout pace)
• 10 Single Unders
“PAVLOVA”
FIRE
20:00 AMRAP:
• 25/20 Calorie Row/Ski
• 100 Single Unders
WATER
• 20/16 Cals
• 75 Single Unders
EARTH
• 16/13 Cals
• 50 Single Unders
Limited Equipment Option
• 300m Run
Large Class Option
• Teams of 2 – 20:00 AMRAP
• Partner 1:
• Max Calorie Row
• Partner 2:
• 100 Single Unders
• Switch when the single unders are complete
SKILLS AND DRILLS
Advance:
• 3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip)- Rest 1:00 between sets
• -into-
• 3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
• -into-
• 3 sets of 3-5 unassisted pull-ups – Rest 30-seconds between sets
Intermediate:
• 3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip)- Rest 1:00 between sets
• -into-
• 3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
• -into-
• 3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets
Beginner:
• 3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip)- Rest 1:00 between sets
• -into-
• 3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
• -into-
• 3 sets of 3-5 Ring Rows/assisted pull-ups (use a band)- Rest 30-seconds between sets
