Tuesday 5/14/13

5 min amrap:
5 strict pull-ups
5 sit ups
rest 5 min
10 min amrap:
10 CTB pull-ups
30 seconds plank on rings

A. Push Press; build to a 4rm
B1. Weighted dip; 6-8×5; rest 2 min
B2. Weighted pull-up; 4-5×5; rest 2 min
C. Amrap unbroken strict hspu; rest 45 sec x10
D. Amrap unbroken CTB pull-ups x3; rest 4 min

A1. Front squat 4×5; rest 10 seconds
A2. Back squat; 4×10; rest 10 seconds
A3. Barbell walking lunges 4×24; rest 3 min
B. DB side bends; 15-20×3/side; rest 30 seconds bw sides
5 rounds for time:
100m farmers walk 2 pood/hand
30 wall balls

A. Three sets, not for time, of:
Wall Climbs x 4-6 reps
Muscle-Ups x 4-7 unbroken reps
Toes to Bar x 10-15 reps
B. Split Jerk
Take 20 minutes to build to a heavy Split Jerk.
C. For time:
60 Handstand Push-Ups
(males to 2″ deficit, no deficit for ladies)
90 Pull-Ups
Partition reps however you would like. You do not need to finish all of the handstand push-ups before starting in on pull-ups.
D. For time:
Row 2000 Meters
150 Double-Unders


One thought on “Tuesday 5/14/13

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