Wednesday 10.15.14

Essentials
A.
3 Sets
Ring Pulls x 10-12 reps
Tempo 53×1
On the 3min Marks

Rest 3min

B.
13 Sets
Heavy Two Arm Dumbbell Over head Carry x 100ft
On the min Mark

Rest 3min

C.
3 Rounds For Reps
Run 200meters 85%
Ring Pulls x AMRAP 1min
Rest 3min

Fitness
A.
3 Sets
Weighted Pull Up Cluster x 3.2.1
Rest 15sec between clusters
On the 3min Marks
-or-
Pull Up Pulls as high as Possible Cluster x 3.2.1
Rest 15sec between clusters
On the 3min Marks

Rest 3min

B.
13 Sets
Hand Stand Push Ups x 3-5 reps
-or-
Wall Walks x 1 rep
On the min Mark

Rest 3min

C.
3 Rounds For Reps
Run 400meters 85%
Pull Ups x AMRAP 1min
Rest 3min

Performance
A.
In 10min Work on Legless Rope Climbs to 12ft

Rest 3min

B.
5 Sets
Shoulder Nose to Wall Shoulder Taps x 36 reps
On the 2:30min Mark

Rest 3min

C.
4 Rounds For Reps
Run 400meters 85%
Chest to Bar Pull Ups x AMRAP Unbroken
Rest 3min
+
Competitor Session 2:
Spend 10-15min working on Muscle Ups or if you have more than 5/3 UB then work on the Strict Muscle Up