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Chest-to-bar Pull-ups : 5x5

Chest-to-bar Pull-ups 5x5 Rest as needed between sets.

A) Chest-to-Bar Pullup -Level 0: Ring Row, 5x5, pausing at chest -Level 1: Banded Chest to Bar Pull-Up, 3x10 -Level 2: Tap Swing + Chest-to-Bar, 5x(2+1)x5 -Level 3: Strict + Kipping Chest-to-Bar, 5x(1+1)x5 TIMECAP: 20:00

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4 RFT: Pull-ups and Double Unders

4 rounds for time of: 15 Pull-ups 50 Double Unders

TIMECAP: 10:00 Competition: DUA (90 secs tops) Performance: Banded Pull-Ups or Ring Rows 100 Singles Fitness: Banded Pull-Ups or Ring Rows 50 Singles

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Slash N' Burn

FT: 400 m; 3x Dumbbell Thrusters, AbMat Sit-ups, Dumbbell Power Cleans...

For time: Run, 400 m -- then -- 3 rounds of: 15 Dumbbell Thrusters 10 AbMat Sit-ups 15 Dumbbell Power Cleans 10 Supermans -- then -- Run, 400 m

Supermans on floor OR Back extension on Ab-mat with toes on ground.

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Run : 45 mins

For distance: Run, 45 mins

Run 45:00 200m @ 6 200m @ 8 200m @ 7 200m @ 9

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Nothing assigned for September 20, 2018

Run : 45 mins

For distance: Run, 45 mins

Run 45:00 200m @ 6 200m @ 8 200m @ 7 200m @ 9

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Nothing assigned for September 20, 2018

Nothing assigned for September 20, 2018


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