Thursday October 13, 2016

Strength Conditioning:

For Time (Rx):

  • 20 HPC, 135/95
  • 20 HPC, 155/105
  • 20 HPC, 185/135

*Novice 95/55, 115/75, 135/95

**Beginner use 65%, 70%, 75% of 1RM

***Rest 1 minute after completing each weight. 12 min time cap.

- Rest 5 Min Then -

Strength Conditioning:

For Time (Rx):

  • 20 Strict C2B Pullup
  • 20 Strict Pull-ups
  • 20 Kipping C2B Pull-ups

*Novice - Assisted strict pull-up, kipping pull-up, jumping C2B pull-up

**Beginner - Ring row, Jumping pull-up, slow descent negatives

***Rest 1 minute after completing each set of 20.

Record time for both wods on the board.