Monday, September 17, 2018

  Pistols on a glacier

Pistols on a glacier

Every 60-90 seconds with small increases do:
 Basic: Hang Power Snatch + Paused Overhead Squat
  Advanced: Hang Squat Snatch 1-1-1-1-1..., then

How many rounds can you do in 10 minutes of:
 Rx
  10 Renegade Rows (pick loads; total reps)
   10 Weighted Lunges (walking or in place; use 1/2 the RR weight)
    1 Rope Climb

 Rx+
  10 Renegade Rows (pick loads; 40's/30's minimum; total reps)
   10 Pistols (alternating; total reps)
    1 Legless Rope Climb (no jump for ladies; from seated for men)

Extra: Back Squat 3x3 at the same loads (no belts, not all out)

Wednesday, September 12, 2018

  Pullups

Pullups

Every 90 seconds for 7 rounds at the same loads do:
 Basic: Power Snatch + Paused Overhead Squat
  Advanced: Power Snatch + Hang Squat Snatch, then

How high up the ladder can you go in 10 minutes of:
 1 Ring Dip
  30' Walking Lunges (or 12 lunges in place; total reps)
   2 Ring Dips    
    30' Walking Lunges
     3 Ring Dips...30...4...

For Rx+ do Ring Muscle Ups & Overhead Walking Lunges (45/25).

Extra: Handstand & Double Under Drills

Saturday, September 8, 2018

Every 60-90 seconds with increasing loads do:
 Basic: Hang Clean (any style) 1-1-1-1-1... or
  Advanced: Hang Squat Clean & Jerk 1-1-1-1-1..., then

For time:
 Rx
  800 meter Farmer Carry (pick load)
   50 Thrusters (same load)
    30 Ring Dips

 Rx+
  800 meter Farmer Carry (pick load; 40's/25's minimum)
   50 Thrusters (same load)
    30 Ring Muscle Ups (20 for ladies)

If going solo do 1/2 reps and carry slightly less weight (since you won't be able to hand it off to someone else).