Tuesday 1.19.16.14

Yoga Tonight at 7:30 with Yelena. All athletes welcome and encouraged.

A1. Back Squat – 10RM, -5%, -10%
A2. Choose one:
Strict Chest to Bar Chin-Up – Max UB x 3(leave a few in the tank, don’t go to failure); rest 2 min
Strict Chin-Up – Max UB x 3(leave one in the tank, don’t go to failure); rest 2 min
Chin-Up with feet on a box – Max x 3; rest 2 min(you will use a bar on a rack to pull up to)
Ring Row – Max reps x 3(leave a couple in the tank); rest 2 min
C. WOD Choices:  
“Alpha”
AMRAP 15
3-10 Muscle-Ups
+
3 Rounds
20 Toes To Bar
20 Burpees

“Bravo”
AMRAP 15
(Share the rope)
3-5 Rope Climbs
+
3 Rounds
20 Toes to Bar
20 Burpees

“Charlie”
AMRAP 15
15-30 Kipping Pull-ups
+
3 Rounds
20 Knees to Chest
20 Burpees

“Delta”
AMRAP 15
15 Knees to Chest
15 Slam Balls
15 No Push-Up Burpees

Extra
DB Rows – 10 x 4 sets
If you didn’t do Muscle-ups – 3 Sets of 5 Kip Swings and 10 Ring Dips
Single arm KB high pulls – 12 x 3 sets, not heavy