Monday 9th & Thursday 12th

 

Monday 9th & Thursday 12th

  July 9, 2018

A.

60s nose to wall has hold (form over time reduce time if you loose form) 
Into max effort ring dips/push ups (again quality over reps) 
Into 2 lengths bear crawl 
90-2 mins rest 
4 sets
 
B. 
Every 30s x 10 mins 
1-3 strict c2b pull ups
scales:
pull-ups/1 negative every 60s / 3challenging ring rows
 
C. Conditioning 
60s hollow hold 
60s arch hold 
60s rest 
30s hh 
30s ah 
30s rest 
15’
15’
Die
 
D. If time
50 seated leg lifts over kb 
 
Thursday: 
A. 
Alternating emom 10:
1. 1-3 strict mu
2. 3-8  kipping mu 
 
Find challenging scales paired with strict work. 
 
B.
Handstand hold work. 
 
C. Conditioning 
60s active hang 
5 strict hspu 
20 hollow rocks 
8 min amrap for quality 
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