Thursday 180118 Pull Ups Work, Row, DB Snatch

Pull Ups
3 Rounds:
L1:
a1. 5 Pull Up Negatives rest:30
a2. 10 Ring Rows; slow and controlled eccentric rest :30
a3. 5 Scap Pull Ups;rest :30
a4. 10 Beat Swings(ensure active hang!); rest 2 mins

L2:
a1. 5 Hollow Strict Pull Ups rest :30
a2. :30 Supine Chin over hollow hold rest :30
a3. 5 Box foot elevated Ring Rows rest :30
a4. 5-10 Kipping C2B Pull Ups rest 2:00

L3:
a1. 5 Weighted Strict C2B rest :30
a2. :30 Supine Chin over hollow hold rest :30
a3. 5 Hollow Ring to Chest Pull Ups
a4. 10 Weighted BF C2B’s

“Castro Disastro”
In teams of 2 for time:
1000m Row
60 Dumbell Snatch 50/35
500m Row
80 Dumbell Snatch
250m Row
100 Dumbell Snatch

Thursday 180111 Pull Up Workshop, Burpees, KB Swings, SAOH Lunges

Pull Ups
3 Rounds:
L1:
a1. 5 Pull Up Negatives rest:30
a2. 10 Ring Rows; slow and controlled eccentric rest :30
a3. 5 Scap Pull Ups;rest :30
a4. 10 Beat Swings(ensure active hang!); rest 2 mins

L2:
a1. 5 Hollow Strict Pull Ups rest :30
a2. :30 Supine Chin over hollow hold rest :30
a3. 5 Box foot elevated Ring Rows rest :30
a4. 5-10 Kipping C2B Pull Ups rest 2:00

L3:
a1. 5 Weighted Strict C2B rest :30
a2. :30 Supine Chin over hollow hold rest :30
a3. 5 Hollow Ring to Chest Pull Ups
a4. 10 Weighted BF C2B’s

“Thursty”
In teams of 2 Alternate full rounds
10 MIN AMRAP
10 Burpees
10 KB Swings 53/35
10 KB SAOH Lunges