july 30, 2015

3 sets- not for time:
30-45 sec belly facing wall hs hold 35/35/35
3-5 ring chin-up 5/5/5
3-5 dips @ 3010 5/5/5
10 arch to hollow swings on rings 10/10/10

+

A. Strict Press; 5,3,1,5,3,1- wave load, don't hold back, go for it if feeling it; rest 2-3 min 65/75/85; 75/85/95 fail

B1. FW; 100m x3 sets- tough; rest 30-45 sec 53#
B2. Russian KBS; 30 reps- 44# x3sets; rest 30-45 sec done
B3. Seated banded face pulls @31x2; 6-8 reps x3 sets; rest 90 sec. done

C. 5-8 min head and hands free standing tripod hold practice done

+

10 min @ 80%
20 cal AD
10 Wall balls- 14#, 10'
6 T2B- ub
3+9 cal

rest 5 min

10 min @ 80%
row 250m
10 OHS- 55#
3 C2B- ub
3+part of the row