September 29, 2017
FRIDAY!
STRENGTH: (10:00)
Strict Pull Ups!
OK to Partner Up! Sets do Not
have to be UB but rest no more
5 seconds or so between reps.
Rest as needed between sets but mind the clock! Ok to start in 1 division and scale down if needed. Challenge yourself! Use the entire 10:00 clock.
COMPETITOR:
6-8×5 “weighted” Strict Pull Ups with a #20/14, #14/12 or #12/8 Wall Ball.
RX:
6-8×3-5 “negative” Strict Pull Ups (No weight)
PERFORMANCE:
6-8×2 “negative” Strict Pull Ups or 8×5-8 “negative” Banded Strict Pull Ups
STRENGTH ALTERNATIVE:
10:00 AMRAP!
20 Alt. Plank Rows #25/15
20 Bicycle Kicks
20 Russian Twists #12/8 WB
20 Flutter Kicks
200 M Run
MET CON: (15:00) For Time!
COMPETITOR:
25 DB Weighted Sit Ups #55/35
50 Dubs
Parking Lot Run
50 Back Squats #135/95
50 Dubs
Parking Lot Run
50 Pull Ups
50 Dubs
Parking Lot Run
25 DB Weighted Sit Ups
RX:
Parking Lot Run
20 DB Weighted Sit Ups #45/25
40 Dubs
Parking Lot Run
40 Back Squats #115/75
40 Dubs
Parking Lot Run
40 Pull Ups
40 Dubs
20 DB Weighted Sit Ups
PERFORMANCE:
15 DB Weighted Sit Ups #35/15+ (25 BF Sit Ups)
15 Pull Ups (30 Jumping Pull Ups… No banded or 30 Ring Rows)
30 Dubs (20 Dub-A
or 90 Singles)
Parking Lot Run
15 Back Squats #95/65 (#75/45)
15 Pull Ups
30 Dubs
Parking Lot Run
15 DB Weighted Sit Ups
15 Back Squats
30 Dubs
Parking Lot Run