8 Struggle Ups Struggle Downs

Begin hanging on the bar. Pull yourself up by activating your lats and shoulders as much as you possibly can. Struggle for 5 seconds. At that point, step on a box to do a jumping pull up. Once chin has cleared the bar, perform a slow negative pull up. Slowly lower yourself to full extension.

Strength:

Deadlifts - 8x225, 8x315, 8x365, 8x405

Metcon 1:

1000m row - time: 3:32

Metcon 2:

200m run/1 C&J (155lbs)/5 Rope Climbs, 200/2CJ/4Rope, 200/3CJ/3Rope, 200/4CJ/2Rope, 200/5CJ/1Rope

Time - 15:12

Hammer Strength:

Iso-lateral Bench press 3 x 10 reps
90-90-110

Seated Row 3 x 10 reps
115-115-115

Iso-later Decline press 90 pounds
10-6-6 reps

Low Row 70 pounds
10-10 reps

Barbell:

Incline bench press 135 pounds
5-6-7-7 reps

Bent-over rows 70 pounds
10-10-10 reps

Burnout cable chest press and assisted pull-ups

For Time

20 rounds of

1 power clean @ 100/70kg
2 box over jump (no contact)
3 Chest to bar

Strength

Press 5rm - 55 lbs

Wod

“San Francisco Crippler”

30 Back Squats 225#/155# - 85 lbs
1000m row - 8:51 min

Group warm up, then;

“Filthy Fifty” (Scaled to “Dirty 30″)

For time, perform 50 of each of the following

Box jumps 24/20 <--step ups

Jumping pull ups

KBS 1p

Walking lunges

Knees 2 Elbows <--on the ground (hands hurt)

Push press 45#

Back extensions

Wallballs 20/14

Burpees

Double unders

Every 1:30 x 6 (9 mins):
1 Power Snatch @70-80% 1RM

For time:
30 Snatches

Warmup:
1000m Row

Working up to a 1RM on the Press
95, 115, 125, 135, 135F

3 X 800m Run
Mile pace ranged from 6:18 to 6:10

0700-0800 Morning run with Academy Class 2.5 miles with dirt hills.

2030-2130 Evening workout

5x5 strict push press
10 @ #75
5 @ #95
5 @ #105
5 @ 115
5 @ 125
5 @ 135

3 station bicep curls / 3 sets at each station for one min until failure then switch
Seated Dumbbells #30
Standing Straight Bar #65
Standing Curl Bar #65