C10152014

 In Competitors

BASIC:

A.Press

5 @ 40%

5 @ 50%

5 @ 60%

B.Powell Raise 4 x 8 alt arm; rest 90 seconds

C. Skill w/class

D.WOD

 

COMP:

A.Pull-up 5.5.4.4.3.3 @3101

B.OTM 10: Muscle up 1-3

C1. Handstand Hold 10 seconds x 6; rest 60 seconds

C2. HSPU 5.5.5.5.5.5; rest 3 min

D. WOD

 

GOALS:

BASIC: Deload week

COMP: Progressions for B. C1/C2 are same set, make C2 scale up or down (ring push-ups to ring HSPU

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