Wednesday, November 12, 2014

A. Advanced: For one total time:
Accumulate 25 strict chest to bar pull ups. Your chest must touch the bar. If you have trouble with this, do chest to bar chin ups instead.
Accumulate 35 chest to bar kipping pull ups. Your chest must touch the bar. Can also do kipping chin ups.

Intermediate:
Accumulate 15-20 strict chest to bar chin ups.
Accumulate 35 chest to bar kipping chin ups or pull ups.

Beginner:
Accumulate 35 strict chin ups with a band (it's your lucky day)!
Accumulate 35 kipping chin ups with or without a band. 

Beginner 2:
Accumulate 35 ring rows (hinge, ground or incline). Every rep must be perfect. Game it!

Note: to do advanced you need 5 strict chest to bar pull ups.  If you have less than 5, reduce reps to 18 but keep with chest to bar pull ups. 

B. Advanced: For one total time:
Accumulate 25 deficit strict hspu (your choice of depth. Just make sure you record).
Accumulate 35 deficit kipping hspu (same depth). 

Intermediate:
Accumulate 15-25 strict hspu to floor or to target (if you go to a target, you must do 25 reps)
Accumulate 35 kipping hspu to floor

Beginners:
Accumulate 45 downward dog hspu (feet together and big pike).

IF you do the downward dog hspu correctly, you will probably be doing 3-4 reps at a time and then maybe down to some singles towards the end. Make every rep perfect. Elbows back, triangle position for top of head, feet together and weight on hands, not feet on the concentric. 

C. Every 60 sec, for 7 minutes do:
KB Swings x 15 35/55lbs
Thrusters x 10 35/45 lbs

If you finish as prescribed, continue with:
KB Swings x 20
Thrusters x 15
DO this for 3 minutes or until failure.