Monday 5/7/18 - DU/C2B/FS


W: 3 Rounds

:20 Passive Hang

5 Scapular Push Ups + :05 Pause at Top

10 Squats, Knees Together + Feet Together

M-1: 15:00 EMOM, alternating

a) 5 Pistols/Side

  • Rockback Pistols

  • Pistol Negatives

  • Counter Balance/To Box

b) 3 Single Arm Scapular Pull Ups + :05 Pause/Side

  • 5 Scapular Pull Ups + :05 Pause

  • 5 Scapular Pull Ups

c) 5 Wall Walks + :05 Pause

  • 5 Scapular Handstand Push Ups

  • 5 Scapular Push Ups

M-2: For Time

50 Double Unders

20 C2B Pull Ups

20 Front Squats 95#/65#

50 DU

15 C2B

15 FS

50 DU

10 C2B

10 FS

50 DU

5 C2B

5 FS

--15:00 Time Cap--

L2: 35 DU Attempts Pull Ups

75#/55#

L1: 100 Single Unders

Banded Pull Ups

Goblet Squat *Aim for no more than 3 sets on each round of C2B *Aim for unbroken FS Extra Credit:

Split Jerk

10 Sets of 1

Start at 80% and Build

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