Weighted pull-up 1 Rm

Tuesday 19th September

TEMPO BACK SQUAT (20X1)

3 x 8

Start light enough to add weight for a few weeks.

Post loads to comments.

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Performance
Every Minute on the Minute x 14:
Even Minutes: 3 Thrusters 155/105
Odd Minutes: 3 Strict Ring Muscle-Ups

The Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale the reps on the Muscle-Ups if you can’t do 3 strict in under 30 seconds, or if you done “a few” Muscle-Ups you can choose to do 3 strict Banded Transitions on the low rings instead. Use a false grip and start with straight arms.

Fitness
Every Minute on the Minute x 14:
Even Minutes: 3 Thrusters 115/80
Odd Minutes: 3 Strict Chest-to-Bar Pull-Ups + 3 Burpees

The Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale Pull-Ups to Banded Pull-Ups as needed but be sure to get your chest to the bar.

Post work and Rx to comments.

5x20-30sec Partner spotted hand balancing
+
Split jerk 5x3 @ light to moderate weight
OHS 5x3 @ 65%
+
3 rounds: 30 sec on/30sec off
1: Isometric double kb front rack hold wall sit
2: Isometric pull up hold top position
3: Isometric Sorenson hold
4: Isometric Ring dip bottom hold
5: Hollow hold

Chaperoned 2nd grade class to Midtown Fitness Club in Albuquerque. Class worked out various movements ... squats, push ups, burpees ...

Superkidsit tekee 6 min AMRAP, ninjat 8 min AMRAP

10 m karhukävely
10 DU / 10 SU
20 m karhukävely
20 DU / SU
30 m karhukävely
30 DU / SU
....

Sets of 5/5/5+ of narrow grip bench press

Warm up
3 Rounds
5 squats
10 pompes
10 sit ups
5 back extension

Skill
Double under
Truster

Wod
1000m rameur
55 trunk jumps
21 t2b
100 Russie twist 6kg Slam Ball
29 truster D.b.
55 sit ups
100 walking lunges
36 burpees
100 D.u. Or 300 singles
15 turkish get ups KB

5 x following complex (3 Push press, 2 Push jerk, 1 split jerk)

AMRAP 18 Min
15 Box jumps, 24" box
50/30 kg Push press, 12 reps
9 Toes-to-bar

Snatch balance x 4