Wednesday, Oct 28, 2015

Competition
A.
Min 1: pistols x 10 reps or weighted pistols x 10 reps x 5 sets (AFAP)
Min 2: handwalking or 10 heel or toe pulls x 5 sets
5 sets

B. Modified From Invictus
Complete as many rounds and reps as possible in 8 minutes of:
2/4 kipping Muscle-Ups
12 kipping Handstand Push-Ups
40 Double-Unders
When the running clock hits 15:00, complete the following…
B.
For time:
Row 2000 Meters
30 Hang Power Cleans (205/145 lbs)
60 Toes to Bar

Performance
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1

Less advanced:
hang snatch plus snatch x 1 rep x 5 sets

Less advanced:
2 hang snatch plus 2 snatch x 5 sets

B. Wall Walks  3, 3, 3; rest 100 sec. 
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.

C. For Time:
2000 meter row
30 hang power cleans 205/145 lbs
30-60 toes to bar 

C.  The Flux Way
A. Snatch
Advanced: 3 x 3
2 x 2
1 x 1

Less advanced:
hang snatch plus snatch x 1 rep x 5 sets

Less advanced:
2 hang snatch plus 2 snatch x 5 sets

B1. Wall Walks  3 sets x 3 reps
Work with a partner and rest while he or she works.
Try not to pike. Resist the urge to take big steps. Come out into a full bodyline.

B2. bridge wall walks x 3 sets x 3 reps

C. Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.