October 13, 2016

A Warm Up

Tabata A/B or Rower @ 75% effort 
KB Windmill x 3 slow reps each side 
10 Slow Goblet squats
3 rounds 
3 Kick up to handstands 
6 Groiners  
3 Strict pullups (9 ring rows) 
With remaining time, begin warming up squats. 

B1. Front Squat (4 x 1)
Rest 30s before B2. 

B2. Back Squat (4 x AMRAP -1)
Same weight as front squat, stop at 10 if you hit it. Absolutely NO FAILS. Stop one rep before on each set. 

B3. Weighted Pull Ups (4 x 4-6)
Add weight. If you can do  a 15s+ negative pullups, add weight to negative pullup and perform 3-4 reps with a 7-10s descent. 

Rest 3 minutes and repeat B1-B3 for a total of 4 rounds. 

C. Metcon (Time)

For time: 
RX+ 
30/25 Cals A/B
30 Wall Balls @ 30/20
30 Pullups 

RX
30/25 Cals A/B or Rower
30 Wall Balls @ 20/14
30 Pullups 

Scale as needed.