Author: iamchrisharris

7.19.17

Wednesday

A.
Every minute on the minute for 15:00
1 – 5 Weighted pull-up + 5 Chest to bar pull-ups
2 – 10-15 Deficit Push-ups (1s pause at lockout)
3 – :20 L-sit hold

B.
Complete AMRAP in 15:00
15 Goblet Squats (53/35)
12 Toes to bar
9 Burpees

7.12 – 7.14.17

Wednesday

A.
Thruster
1-1-1-1-1

B.
“kaslu”
For time:
100 thrusters (135/95)
*5 burpees at the top of each minute beginning with 0:00

Thursday
A.
2RNFT:
3 Skin the cat
6 Ring row Muscle-Ups
9 Banded Muscle-Up
12 Beat swings (rings)

B.
Every 7:00 for 3 sets:
Row 1000m
100 Double-Unders
10 Muscle-Ups

Friday

A.
4 sets:
16 alt reverse lunge (155/110)
2 legless rope climb

B.
6 RFT:
120′ Sandbag carry (150/100)
8 Strict Handstand Push-Ups
12 Toes 2 Bar

7.11.17

Tuesday

A.
Every minute on the minute for 20:00
1 – 6-8 Wide strict pull-up
2 – 8-10 Strict ring dip (2 sec pause at lockout)
3 – :20 L-sit hold
4 – 10 Box jumps (30/24)

B.
4 RFT:
20 Alt. DB Snatch (50/35)
5 Muscle-ups

*12:00 Cap