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January 29, 2018

28
Jan

January 29, 2018

Mob/Activation:

 

  1. Hindu Push Ups 3×8
  2. Seated Barbell Z-Press 3×10
  • :45 Hang from Pull Up Bar

 

Strength/Skill: HSPU

 

C: 3 Sets of as many unbroken Kipping HSPU, rest 1:00 in between

P: 3 Sets of 8-10 pike push ups from a box 20”-30”

F: 3 Sets of 8-10 pike push ups from a box 12-16”

 

Conditioning:

 

Modified CF Open 17.2

 

AMRAP 14 min

 

2Rds

50ft Kettlebell or dumbbell walking lunge

16 toes to bar

8 Wall balls

Then 2rds

50ft Kettlebell or dumbbell walking lunge

16 Chest to bar pull ups

8 Wall balls

If athlete finishes the 4 rounds they start back at the beginning. Each full 50ft walking lunge completed counts as 1 rep.

 

 

C: 45+/30+, toes to bar, 20/14, chest to bar pull up

P: 40+/25+, knees to elbows, 20/14, regular pull ups

F: 35+/20+, any scaled toes to bar, 14/10, any assisted pull up

 

***walking lunges can be performed with either two kbs or two dumbbells. Both MUST be in the front rack position with a full hand grip (no resting on top of shoulders)***

 

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