Monday, October 15, 2018

Monday, October 15, 2018

(A) Warm Up @0:00 - 15:00

1:30 Easy Bike or Row

1 Round of 5 STRICT Pull Ups + 10 Push Ups + 15 PVC OHS

:20 Samson into Spiderman/side

5 Kip Swings + 3 Kipping Pull Ups

1:00 Bike or Row

5 GM

5 Back Squats

5 Elbow Rot.

:30 Fast Bike or Row

3 Front Rack Strict Press + 3 Snatch Grip Strict Press

3 RDL

5 OHS

(B) STRICT Pull Up Conditioning, Week #3 - @ 15:00

*You will need to look up your total number achieved Monday, October 1 on the CBCF whiteboard FB page and use the following percentages for this portion. This is NOT FOR TIME and the ROW is meant to be “active recovery” pace:

3 Rounds:

30% of your STRICT Pull Up “total”

1:30 Light Row

20% of your STRICT Pull Up “total”

Rest 1:30

(C) “Just Peachy” @35:00

AMRAP in 20:00

35 Double Unders

20 Cal Row

15 OHS (95/65)

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