Warm Up
3 rounds for quality of:
Bike Erg / Assault Bike, 30 secs
Standing Bike Erg / Assault Bike, 30 secs
8 L/8 R Single Arm Upright Rows
8 L/8 R Single Arm Arnold Press
10 Goblet Cossack Squats
20 Banded Face Pulls
Weightlifting
I. Every 2 mins x 4 sets: Snatch
1x3 at 65% 1RM
1x3 at 68% 1RM
1x3 at 72% 1RM
1x3 at 75% 1RM
II. Every 2:30 mins x 4 sets: Snatch Balance + Pause Snatch Balance
1 x 3 + 1 reps @ 62%
1 x 3 + 1 reps @ 65%
1 x 3 + 1 reps @ 70%
1 x 3 + 1 reps @ 75%
WOD
2 Rounds for Time
15 - 12 - 9 Toes-to-bars
7 - 5 - 3 Sandbag Cleans, 150/100 lbs
5 Shuttle Runs
1 Shuttle Run- 25 ft down and 25 ft back
Replace Sandbag with Dball or Barbell with the same weight
Gymnastics
RX
Every 1:15 for 5 mins do:
6/4 Ring Muscle-ups
Scaled
Every 1:15 for 6:15 do:
8 Chest-to-bar Pull-ups
Σχόλια