150719 Sunday – “Heatseeker”

Mobility: Hip Mobility


Skill Practice Warm Up: Kipping pull ups and bar muscle up drills and progressions.


Strength: None.


Metabolic Conditioning:  “Heatseeker” – 5 rounds for time.

8 front squats (Performance: 135lbs, Athletic*: 83lbs, Health: 53lbs)

12 kipping pull ups (Performance: 12 reps, Athletic*: 12 reps, Health: 6 reps – with a band if needed)

300m row

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 10 – 19 minutes.

Scale up: Overhead squats/ chest to bar pull ups.

Coaching Tips: You’ll need to clean the weight from the floor, so try and get through them in one or two sets.  Make sure you pace the row so that you don’t have to drop the barbell multiple times per round!  Go for bigger sets on the pull ups, but be careful with your hands (no ripping).

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Compare to: 2014 – 03 – 26

*Women’s “As Prescribed” weights and reps (Rx)


Optional ‘Cash Out’: None.

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