Tuesday 100418

Front Squat

10x3 EMOM

First rep of each set is performed with a three count pause right at parallel. Athletes should start 5-10lbs heavier than last week, or at ~65% of 1RM.

3 Rounds For Time:

60 Double Unders

50 Squats

40 Pushups

30 Butterfly Sit-Ups

TIMECAP: 25:00

GEAR: 2.5

Extra Work: 

EMOM 15, alternating:

a) Single Leg Squat Variant

b) Straight Arm Pull Variant

c) Straight Arm Push Variant

Choose single leg squat from the following:

-Rockback Squat, 5 reps

-Lateral Squat, 5 reps/side

-Shrimp Squat to Shin, 5 reps/side

-Shrimp Squat, 5 reps/side

-Counterbalance Pistol Leg Lift, 10 reps/side with 5-10lbs

-Counterbalance Pistol Hold, 0:20/side with 5-10lbs

-Pistol Hold, 0:20/side

-Pistol Negative, 3 reps/side 0:05 negative on each rep

-Rockback Pistol, 5 reps/side

-Pistol, 5 reps/side

Choose straight arm pull from the following:

-Passive Hang, 0:45

-Active Hang, 0:45

-Passive Lateral Swings, 20 reps

-Single Arm Active Hang, 0:10/side

-Single Arm Active to Passive Hang, 5 reps with 0:05 hold on each rep

-Retracted Hang, 5 reps with 0:05 hold on each rep

-Single Arm Retracted Hang, 3 reps/side with 0:05 hold on each rep

Choose straight arm push from the following:

-Scapular Pushup, 10 reps

-Single Arm Plank Hold, 0:20/side

-2 feet From Wall Handstand Hold, 0:45

-3 inches From Wall Handstand Hold, 0:45

-Handstand Shrug, 15 reps, pause at top

-Wall Climb, 5 reps with 0:05 handstand hold on each rep