October 29, 2018

October 29, 2018

6 minute clock :

50 single unders

15 air squats

50 single unders

15 hanging knee raises

50 single unders

15 pushups

50 single unders

15 situps

mobility :

- banded hip opening 

20 minute clock to complete :
4 sets of :
50 foot walking lunges w/dumbbells
15 toes to bar/ 15 chest to bar pull-ups

notes :
- lunges designed as strength set. go heavy with two dumbbells loaded on shoulders.
- opt for higher skill gymnastics movement if you can finish with the time perimeters
- 2 sets of toes to bar, 2 sets of pull-ups
- rx+ - 15/10 muscle ups
- level 2 - pull-ups
- level 3 - hanging knee raises + jumping pull-ups 

for time :
50 air squats
40 situps
30 pushups
20 pull-ups

2 minute rest
50 air squats
40 situps
30 pushups
20 pull-ups

notes :
- 2 minute rest is included in overall time.
- example - athlete finishes reps in 3:06, rests 2 minutes, starts back at 5:06 on clock, time for wod is what is listed on clock at completion of 20th pullup.
- rx+ - jumping air squats, hand release pushups, chest to bar pull-ups
-  level 2 - pushups on knees, jumping pull-ups
- 13 minute time cap. 

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