Wednesday 7/16/14

SQUAT BIG, GET BIG

“I don’t know the key to success, but the key to failure is trying to please everybody.”

- Bill Cosby

1. Squat 7 x 5, across

2. Muscle-up/handstand push up ladder. You have two minutes to complete the reps. Continue the workout as long as you can or until you reach 6. If you struggle with doing muscle ups just imagine doing a pull-up with locked arms. It's that simple. The longer you keep your arms locked on the swing up the easier it is. If you cannot do a muscle-up do 2 kipping pull-ups.

Min 1 - 1 muscle up/1 handstand push-up
Min 3 - 2 muscle up/2 handstand push-up
Min 5 - 3 muscle up/3 handstand push-up
Min 7 - 4 muscle up/4 handstand push-up
Min 9 - 5 muscle up/5 handstand push-up
Min 11 - 6 muscle up/6 handstand push-up

Session Two: This means there should be a meal and some rest time before you start the following metcon
 
3RFT

20 Burpee Pull-ups
20 Front Squats, 155/105
20 Box Jumps, 24"/20"

Post your times and weights in the comments, good luck!