Friday, October 17, 2014

A. See September 29, 2014
A. For Time: 
30 strict pull ups or chin ups AFAP 
30 chest to bar kipping pull ups AFAP

Note: You should have 1 total time for Part A. Be strategic with this one and be honest. Your chest or neck must TOUCH the bar.  Don't cheat.

To do part A prescribed, you need at least 3 strict and strong pull ups or chin ups. Otherwise, choose from the following:
You have 1, maybe 2 pull ups or chin ups, but that second one is a struggle? Do 20 strict feet elevated ring rows or ground rows (Don't Cheat)!!!!
30 kipping chin ups or pull ups

You have kipping chin ups/pull ups but no strict ones? Do:
20 ground rows
30 kipping chin ups/pull ups (may use a band if you have a 30 sec eccentric)

You have neither kipping nor strict chin ups/pull ups? Do:
either elevated or hinge rows x 30 reps

Treat Part A as a game.  You need to be strategic. Expect to take at least 10 minutes to complete.

B. 3 Rounds for time:
strict hspu x 3/6
Power Cleans x 5 105/155 lbs
Toes to Bar x 7
Rest 3 minutes
3 sets 

The Reps are low on this so go hard, No stopping except on the hspu. If you need to do in more than 2 sets, the reps are too high.