Wednesday 04082015

Working on a new cycle and a few other new things. For the next few weeks you’ll see testing happening and a little prep work for those competing. Stay tuned.

A big “Thanks” to all the new followers and like always… Post loads, times, and reps to comments.

A) Warm Up:
50 Double Unders
15 Cal Row/Bike
50 Double Unders

B) BB Gymnastics:
1) 7×1 – Hang snatch above knee with 2 pauses
*notes: Ending at no more than 75% of 1RM snatch – Pause 2 seconds above knee and 2 second in OHS
2) 7×1 – 2-Cleans w/ two-pause push press
*notes: Ending at no more than 75% of 1RM clean – two-full cleans w/1-push press with Pause in dip for 2 seconds and pause in head tilt 2 seconds finding ceiling with eyes.

C) TVCF Met-Con:
For time:
30 Wall Balls
5 Bar Muscle Ups
25 Wall Balls
4 Bar Muscle Ups
20 Wall Balls
3 Bar Muscle Ups
15 Wall Balls
2 Bar Muscle Ups
10 Wall Balls
1 Bar Muscle Ups

D) Test:
1 mile run

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