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Tuesday 150310

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Rob V, mid-15.2. Let's plan on having another packed house this Saturday for 15.3. Hopefully they let our hands rest this week!
SWU A - 3 rounds not for time (10 min cap)

Jump rope - 100 turns, any combination of forward, backward, high knees, DU etc...
Quad stance T-spine Rotation, 4 each direction
Waiter walks with KB, 100ft each arm (50' b/w posts)

Fitness

A. EMOM x12:
min 1-3: strict pull-ups, 3-6 reps
min 4-6: kipping pull-ups, 5-15 reps
min 7-9: strict HSPU, 3-6 reps
min 10-12: kipping HSPU, 5-15 reps
+
10 min @85-90% effort (high aerobic)
200m row
5 PC and jerk, 135/95, 115/75, 95/65
5 box jump step down, 24/20" (step-ups allowed)

rest 3 min


10 min @85-90% effort (high aerobic)

50 double unders
5 push press (no PJ allowed), 135/95, 115/75, 95/65
15 sit-ups

Notes:
- repeat of 150224, progress in reps from what you did then
- scale strict PU to banded PU or ring row, kipping PU to hollow/arch swings at 8-10 reps
- scale strict HSPU to wall walk + 10 sec HS hold, kipping HSPU to 10 DB PP
- steady, consistent work on 10 min pieces

Performance

A. Every 90 sec x7 sets: 1 MU + 3-5 dips
+
10 min @85-90% effort (high aerobic)
200m row
5 PC and jerk, 135/95
5 box jump step down, 30"/24"

rest 3 min


10 min @85-90% effort (high aerobic)

50 double unders
5 HSPU
15 sit-ups

Notes:
- it should be obvious but you don't come off the rings: do your MU then knock out the dips while up there

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