4/26/2013

25
Apr

4/26/2013

Strength
3 Rounds not for time
10 or max Strict Pull Ups
20 or max Hand Release Push Ups
12 GHD Back Extensions

Conditioning
9 Thrusters (135/95)
3 Wall Walks
6 Thrusters
3 Wall Walks
3 Thrusters
3 Wall Walks
20 KB Snatch (52/35)
100 Double Unders

For today’s strength, we’ll focus on some basic movements: Strict Pull Ups, Hand Release Push Ups, and for core strength, GHD Back Extensions. If you can complete more than 10 unbroken Strict Pull Ups, add weight across all 3 sets. If not, do as many Strict Pull Ups as you can each set. For the HRPUs, be sure to keep your knees and quads off the ground. Your hips should be the first part of your body to leave the ground – no worming!

For the conditioning, choose a weight for the Thrusters you can complete safely and with good technique. Other than possibly the first round, each set should be unbroken. Be careful on the Wall Walks, and scale these to 1 Handstand Kick-Up + 1 Push up if you’re not comfortable with Wall Walks – we will discuss other scaling options during class. Finish with 10 KB Snatches each arm, then 100 Double Unders. There is a 12 minute time cap.

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