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Tuesday 10.17.17: Press, Grace, Handstand Walk, Muscle Up, Bent Row, Push Up

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Press

5 x 7, building

Record heaviest successful set.


“Grace”

For Time:

30 CJ, 135/95

-Compare to 7.17.17-


15:00 Skill “AMRAP” (For Quality, Not Score)

Handstand Walk down/back | Scale: 5 Wall Walks

15 Muscle Ups | Scale: 15 MU Transitions -or- 30 Pullups + 30 Dips

Handstand Walk down/back

15 Bent Rows, 135/95

Handstand walk down/back

45 Pushups

Wednesday 10.11.17: Back Squat, Pullup, Dip, Row, DB Push Press

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Back Squat

5 x 7, building


12:00 Alternating EMOM

*Modify reps, use a band, or add weight as needed. We will repeat this complex weekly for the next several weeks with the goal of decreasing your assistance or increasing your loading over time.*

5 Pull-ups

5 Dips

5 Wide Grip Pullups

5 Dips

5 Narrow Grip Pullups

5 Dips

5 Mixed Grip Pullups

5 Dips

5 Mixed Grip Pullups (other way)

5 Dips

5 Chinups

5 Dips


8:00 AMRAP

250m Row

10 DB Push Presses, 50/35 in each hand