FRIDAY 8-14-15

Warm-up

15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Gymnastics

10min

  • Form: Shoot Throughs 

  • C / I: Skin the cat 

Rings or bar

Weightlifting

12min

  • Form: Pull-up / Chin-up (5x5 )

Negatives are okay until strength fails then go to ring rows

  • C & I: Pull-up / Chin-up (5x5)

Weighted

Weightlifting

16min EMOM

Form : Even = Pendlay row 8x8
Form : Odd = Weighted Sit-ups 8x8

Con : Even = Pendlay Row 8x6
Con : Odd = Weighted Sit-ups 8x12

Int : Even = Tuck front lever hold 8x15s
Int : Odd = Hollow Rock 8x10

  • F / C: Pendlay Row (8x8)

  • F / C: Weighted Sit-up (8x8)

https://youtu.be/zlnBSufRW-o

  • Int: Metcon (Weight)

Even = Tuck front lever hold 8x15s
Odd = Hollow Rock 8x10

This scoring is mostly for comments