5x5 pull up work

WOD
3 rounds for time of:
10 Deadlifts 135#
15 Ring Dips - banded
20 Box Jumps
30 yd shuttle run

Total 120 min

5 min of assault bike

A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps > 2 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters > 6 HSPU
Minute 3 – Unbroken Double-Unders x 50 reps > 23+27, 50, 50, 50
Same as last week…see if you can improve upon last week’s results.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85% of 1-RM
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.

D.
Every 6 minutes, for 24 minutes (4 sets of)
Row 750 Meters (or Ski Erg if available)
10/8 Muscle-Ups > 10 ring dips
Results: 4.25, 4.36, 4.51, 5.21 :)
Avg/max HR 165/182

E. Own additional set, for time:
50 pull ups
Result: 4.20
Avg/max HR 175/187

6 Rounds

10 KB Snatch Right Arm 1.5/1pood

10 KB Snatch Left Arm 1.5/1pood

10 Goblet Lunges 1.5/1pood

100m Sprint

I didn't do as well as I had hoped. My legs were so fatigued from last night. I thought I could do a green kettle bell but I was only able to do red.

Snatch 1 RM 1 RM

Back Squat Challenge Lift-2 -70lbs x 20

Then: 12 min AMRAP

10 HPC 135/95 - 65lbs (40 total)

10 T2B (35 reps total)

20 Double Unders “no singles” if you don’t have Double Unders Run 200m!!! Learn Double Unders…

Invictus July 15 2014

Pause front squat 3×1 (110kg)
—–
5 rounds for time:
10 x toes to bar
20 x kettlebell swing (24/16kg)
200m run
—–
Finisher: Abs 3×15

OHS 6-5-4-3-2-1 (to 1 rep max)

Have a massage. You've deserved it! :)

75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents (1 Tire Pull Will Equal 1 Rope Climb)
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent