Wednesday November 30, 2011

AM

A1. chin ups strict - 6 reps; rest 10 sec

A2. dips strict x 6; rest 1 min x 3

+

AMRAP unbroken muscle ups

rest 4 min x 4

+

21,15,9 rep rounds for time:

HSPU

Ring DIps

Push Ups

(video)

Noon

A. Clean - build to a tough double in a few sets

B. Clean - build to a tough single

C. TnG clean and JErk - 10 solid in a row with speed and moderate weight; rest 60 sec x 4

PM

As many rounds in 15 min:

10 Russian KBS - 2.5 pd

10 box jumps - 30"

2 rope ascents - 20'

25 unbroken double unders

Results:
-HSPU, Ring Dips, Push Ups, 21-15-9:  6:30
-Tough Double 265, Tough Single 275, TnG CnJ - 155
-AMRAP - 5 rounds 10 KBS