8-1-14

Skill -
With Barbell only-
50 high hang squat cleans - fast pull under; do not bring barbell high!!

Run 1 mile
20 pull ups (scale - jumping pull ups - no bands!)
75 sit ups
30 KBS
75 sit ups
20 pull ups
Run 1 mile

"Don't Stop trying just because you've hit a wall. Progress is progress no matter how small."

7-10-14

 Thursday 

Choose either low or high rings, not both

3 Rounds of low rings work:
3 Skin the cat
5 Banded MUs or MUs w/ feet on box/floor
15 sec support hold in L-sit

High rings work:
3 x 3 cons. skin the cats 
5 x 1 complex of: 1 L-sit Strict MU + 2 Kipping MUs + 3 Ring Dips + 15 sec L-sit hold at top 

"Cindy XXX"
Complete as much as possible in 20 minutes of: 
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Extra Credit:
3x20
GHD Hip Extensions

7-9-14

Wednesday
Strength:
Romanian deadlifts from rack 
2x10

Deficit deadlifts standing on 45# plate
3x8

5 rounds of:
Partner "DT" (155#/105#) 
12 Deadlifts
9 Hang Power Cleans
6 S20