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Tuesday 10.08.13

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Susan, Ben, Aaron, Chris, Hannah, and Krista all going overhead with their DB/KB snatches last week. Good work guys!

101

A1. HSPU, 5x5-10
A2. Strict pullups, 5x4-6

Notes: 2:30 clock. This is week 3 with these movements. Getting stronger yet?

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10 min AMRAP:
100' shuttle run
30 lateral jumps over KB
100' shuttle run
10M/7F kipping pullups

Notes: Shuttle run will be out the overhead door and down the ramp, 50 feet down, 50 feet back. Use bands or a box for the kipping pullups.

201

A1. Narrow-grip floor press, 5x3, AHAP
A2. Strict pullups, 5x4, AHAP

Notes: 2:30 clock. Let's see some heavy weight on both of these!

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10 min AMRAP:
100' shuttle run
30 lateral jumps over KB, 24/16kg
100' shuttle run
10M/7F C2B pullups

Notes: Shuttle run will be out the overhead door and down the ramp (50' down, 50' back). The men's and women's KB weights don't really have anything to do with the weight of it but it's height.

Post loads and rounds reps to comments.


Comments

1 Comments
jbinversie@litewire.net
October 8, 2013 9:26 AM
jbinversie@litewire.net
Floor Press: Still feeling a bit sore and healing my hands from the weekend competition, so I didn't go quite AHAP - 95#, 105#, 115#, 125#, 130#. Subbed ring rows for pullups 5x10. Conditioning: 5 rounds + 1 run with lateral line jumps and jumping fingertip pullups.
Mike
October 8, 2013 8:38 AM
Mike
Floor Press- 135#, 155#, 165#, 175#, 185#. Pullups-0#, 20#, 20#, 25#, 25#. 201 WOD@Rx- 6 rounds + 100' run. Still taking it a bit on the easier side and recovering from the weekend, was good to have c2b here as they are definitely a weakness...