Tuesday 10.27.15

Essentials
A.
4 Sets
1 Foot Standing Band Row x 20 reps
Tempo 31×1
On the 2:30min Marks

B.
3 Sets
Inch Worm Complex (Walkout + Plank + Push Up + Walk out to full extension + Walk feet to hands) x 5 reps
Leg Raise x 10 reps per leg
On the 3min Marks
or
ADAPT

C.
3 Rounds For time:
Single Unders x 100 reps
Shoulder to Overhead x 30 reps
Ring Pulls x 25 reps

Fitness
A.
4 Sets
Weighted Pull Up + Chin Over Bar Hold + Pull Up Negative x 2+Max+Slow as Possible
On the 2:30min Marks

B.
3 Sets
Kip to PVC x 10 reps
Leg Raise x 10 reps per leg
On the 3min Marks
or
ADAPT

C.
3 Rounds For time:
Double Unders x 100 reps
Shoulder to Overhead x 50 reps 75/55
Vertical Ring Pulls x 25 reps

Performance:
A.
5 Sets
Tall Jerks x 3 reps (5 sec Hold in Recieving Position)
Overload Dip Squat x 3 reps +110%
On the 2:30 min Marks

B.
4 Sets
Muscle Up x 5 reps with 3 sec turn out at top
on the 2:30min marks
or
ADAPT

C.
3 Rounds For time:
Double Unders x 100 reps
Shoulder to Overhead x 50 reps 75/55
Vertical Ring Pulls x 25 reps
+
Competitor Session 2:
A.
Snatch Grip Overhead Barbell Hold x accumulate 2:30min 205/125

B.
5 Sets
False Grip Chin over Ring Hang x 20sec
Ring Push Ups x 15 reps
Ring L-Sit Hold x 20sec
Rest 2min

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