Tuesday, July 1, 2014

1.) Bench press: add 10 lbs from last week. 

2x5@65%

1x5@70%

1x3@75%

1x2@85%

3x5@80%

2.  Gymnastics:

A.) 50 Strict HSPU

B.) 50 Strict C2B

C.) 10 Strict Muscle ups

D.) 50 Strict TTB

*Scaled for max effort*

A.) wall climbs 

B.) ring rows 

C.) pull up/dips

D.) kipping TTB

3.) WOD

For Time:

10-9-8-7-6-5-4-3-2-1 Reps of:

Bear Complex 

Ball slams (30/20) 

Adv- 135/95

Int- 95/65

Beg- 65/35

*The Bear Complex*

Power Clean

Front Squat

Push Press 

Back Squat

Push Press 

Control Drop the Bar to the Ground touch and go.