Warm-up Drills
I. 8:00 AMRAP of
Speed Rope x 1:00
6 x Deadhang Chin-ups
9 x Hindu Push-ups (2ct)
12 x Air Squats (Wall)
II. Mobility
Impact/Focus: Pull/Chin-ups & Rope Climb EMOTM
Every minute on the minute for 12 minutes complete one of the following:
3 x Deadhang Pull-ups/Chin-ups
3-5 x Weighted Pull-ups/Chin-ups (40%BW)
1 x L-sit Rope Climbs
2 x Freestyle Rope Climbs
Post scores to comments.
“Paranoia”
For Time
15 x Overhead Squat (135/95lbs)
3 x DB Burpee Pick-ups (50/35lbs)
30 x Double-unders
12 x Overhead Squat (135/95lbs)
6 x DB Burpee Pick-ups (50/35lbs)
30 x Double-unders
9 x Overhead Squat (135/95lbs)
9 x DB Burpee Pick-ups (50/35lbs)
30 x Double-unders
6 x Overhead Squat (135/95lbs)
12 x DB Burpee Pick-ups (50/35lbs)
30 x Double-unders
3 x Overhead Squat (135/95lbs)
15 x DB Burpee Pick-ups (50/35lbs)
30 x Double-unders
Post times to comments.
Skill Development
Complete the following
25 x Hollow Rocks
3 Rounds for Quality of
Ring Support x :15/:12/:09
Then…
3 Rounds for Quality of
Wall-walk to HS Hold x :15/:12/:09
25 x Hollow Rocks (2ct)
EMOTM pullups x3 w/bands
“Paranoia”
45/25/DU
19:56
EMOTM Pullups x 3/4
Paranoia 45lb Overhead Lunges, 50lb Pick Ups 120 Single-Unders)
19:55
EMOTM pull ups: 8 rnds
“parinoia” = 17:15
105 lb O/H Squat
50 lb Burpee pick up