Tuesday, Sept 16, 2014

In class perform the following if possible without disrupting instruction/time:
Max Muscle-Ups in 2mins
rest 60s
Max MU in 90s
rest 60s
Max MU in 60s
Rest 60s
Max MU in 30s

after class complete:
10 Rounds:
3 Power Cleans 225#/155#
6 Strict HSPU
9 GHD Sit-Ups

September 9, 2014

Extra Work:

5 Rounds of:
15 Thrusters 115/75#
Max Rep CTB
Rest 2mins

then...

5 rounds:
a) 10 barbell curls
b) 10 Band Pull-Aparts
c) 10 Weighted Pistols/Leg 

Wednesday, Sept 3, 2014

Extra work:
1) Row Pacing work:
7 Rounds of:
1 minute Row @ 26 s/m (for power/hard)
30s light/soft/cooldown paced row.

2) 5 Rounds for FORM of:
8 Barbell Curls
r30s
8 Band-Pull-Aparts
r30s
8 Weighted Dips (bar dips, heavy)