3.C

Tech: Kipping Pullups

A) 3 Sets of 5 unbroken Kipping Pullups

rest 1 min between

B) 3 sets of 12 Unbroken Kipping pullups

rest 3 min between

6min Rest

C) As many Pushups in 1 min followed immediately by 

as many strict hanging L Pullups in 1 min (or high knees if too hard - knees/legs must be parallel to count) 

4 rounds rest 3 min between

Post Scores to Comments!

I'll be out of town, but tomorrow is a rest day :)

3.B

Tech: Kettlebell Swings

A.1) Back Squat 3, 3, 3, 3 For max load

3min Break

A.2) Jumping Squats 10, 10, 10, 10  with 45lb bar only - speed

3min Break

B) "annie-ish" for time:

300 Single Jump ropes

50 Situps

250 Jump rope

40 Situps

200 Jump

30 Sit

150 Jump

20 Sit

100 Jump

10 Sit

Post weight and time to comments!

3.A

Tech: Work on wrist flexibility in both front squat position and Over head Squat... dowell work.

A) 5 sets for max weight of...

1 strict shoulder press

2 Push Press

3 Push Jerk

do not put the bar down between! 3min rest between.

B) 800m Sprint x3

 rest 3min between

POST TIMES AND SCORES TO COMMENTS!!!
That's all I ask people. If you're doing the workouts... post your times/scores!

Rest or makeup missed!

2.C

Tech: Practice Overhead Squat with Dowell

A) For Time:

     6 Reps 205lb Deadlift

     20 Burpee Pullups

4 Rounds.

B) Tabata Situps - any style

2.1. What's a Tabata?

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.

Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the least number of reps for any of the eight intervals.

C) 50 Back Extensions

2.B

Tech: Hang Power Clean

 Practice Double Unders and work on shoulder flexibility (rack position)

A. With a 10min running clock...

     Row 2km then as many Pushups as you can complete in remaining time.