Monday, October 6, 2014

A. Strict and kipping hspu - See September 23 and October 1, 2014
10-20 strict
20-30 kipping 

No strict hspu, but you do have kipping hspu? Pick a height to which you can do 5 strict hspu when fresh and complete 20 strict and 20 kipping hspu.

No kipping hspu but you feel comfortable doing eccentrics? Do 12 eccentrics as quickly as possible. 1 eccentric equals 10 sec. Follow this with 20 hspu in pike position on a box.

Not comfortable with eccentrics with full bodyweight? Do 12 eccentrics from a downward dog position and then 20 hspu in pike position on a box or just from the floor.

B.   4 MINUTE AMRAP
      OHS WITH KB OR DB X 7 30-35/40-55 LBS (YOU NEED ONE IN EACH HAND)
      BOX JUMPS X 7 20/24"
      DEADLIFTS X 7 185/225 LBS

      REST 4 MINUTES

C. 4 MINUTE AMRAP
      WALL BALLS X 10
      BURPEES X 10
      RUN 100 METERS (50 METERS THERE AND BACK)