Thursday 2015.04.09

Working hard during the metcon (from left 

to right: Emma, Katie, Jack, Phil, and Trey)

BBG (off)
4 cycles of:
1. HSPU
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), Kipping Pull-ups (1:00 ME)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per cycle.

For the pull-ups, perform 3 sets of strict pull-ups (i.e., no kipping) for the first 3 cycles (i.e., 1 set per cycle), and for the 4th cycle, perform as many kipping pull-ups as possible in 1:00 (CTB pull-ups are also acceptable).

If you weren't here last week to start working on strict pull-ups, click here and read the "Pull-up Notes" for an explanation of how this will progress.


Strength/WL
A) Bench Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N

If you weren't here last week to start working on strict pull-ups, click here (last Thurday's post) and read the "Pull-up Notes" for an explanation of how this will progress.


Conditioning
Partner "Morrison"
In teams of two, complete the following for time:
50-40-30-20-10 reps of:
Wallballs, 20#/14#
Box Jumps, 24"/18"
KB Swings, 1.5 pood/1 pood

Only one partner can be working at a time, and all the reps for one movement must be completed before moving on to the next. There is a 20 minute cutoff for this WOD, so choose an appropriate weight and box height.


Finale
Complete 25 or 50 dips or ring dips in as few sets as possible (no more than 5 sets). Between sets, stretch your calves for at least 2:00/leg (use a 45# plate or a squat rack).