C08252014

 In Competitors

BASIC:

A.Bench Press

5 @ 65%

5 @ 75%

5+ @ 85%

B. 10.9.8.7.6.5.4.3.2.1 of Unbroken Ring Push-up

C. WOD

COMPETITOR:

A1. Back Squat 3 AHAP

A2. Back Squat 3 @90% x 2 sets

B1. Push Press 3 AHAP

B2. Push Press 3 @ 90% x 2 sets

C. Shankle Complex heavy single

D.

4 sets:

30 seconds on 90 seconds off:

– Strict Pull-up

– Strict HSPU

– Max Ring L-Sit

 

GOALS:

BASIC: REMEMBEr you don’t do SKILL in class unless it says! For % these are off of your 1RM . On your 5th set of 85% go as many as you can. Ring Push-ups MUST be unbroken, rest as needed better sets

COMP: https://www.youtube.com/watch?v=HNI_M2zEAXc

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