09 13 14

WOD 09 13 14

P

A. Front Lever Negative: From an inverted hang, begin in a tucked position and slowly lower yourself to a normal hang position as slowly as possible.  If you are able to make 1 rep last >8 seconds, extend 1 leg or both legs.

B. FT [C20]:

50 WB (20/14) (10’/9′)
45 DU
40 T2B
35 Cal Row
30 CTB Pullups
25 Burpees
20 Cleans (any style) (145/100)
15 STO (any style) (145/100)
10 Snatches (any style) (145/100)
5 Ring Muscle ups

F

A. Skin the cat 4 sets of 2-4 reps

B. FT [C20]:

50 WB (20/14), (10/9)
45 target touches (4″).  To perform this, reach and touch an object 4″ above normal standing reach from a normal standing position.  This can be performed repeatedly in a “bounding” fashion or with a standing pause between reps.  If a fixed object (pullup bar) is less than 4″ above your standing reach, try to touch the bar with a point on your hand lower than the fingertips. (i.e. palm)
40 Hanging Leg Raises or lying leg raises w/ Abmat
35 KB Swings (53/35)
30 Horizontal Body Rows
25 Burpees
20 Strict Pushups
15 Cal Row

10 Strict Pullups

5 Burpee Broad Jumps

Post times, loads, and comments.

Best of luck to Carly today as she competes in the Out of Step Barbell Open in Greensboro today!