Monday
alternating Gymnastics push/pull Pullups: 10-9-8-7-6-5-4-3-2-1 ring dips: 1-2-3-4-5-6-7-8-9-10 *EMOM: 10x air squat
WOD: 4RFT
400m run 30 BJ 20 T2B 10 HSP
Tuesday
Deadlift 5@75, 3@85, 1+@95%
accessory: 5x10 hang clean@light weight -focus on barbell cycling
WOD: 5 rounds: 10 power cleans (135/95) 10 burpees
Wednesday
WOD: 'Cullen' 4 rounds:
5 OH squat (135/95)
10 HSPU 15 box jumps
Thursday
Front Squat 5@65, 75, 85%
accessory: 5 rounds of 1 squat clean + 2 Front squat @75% FS max
WOD: 3 rounds:
10 FS (135/95)
20 pull-ups
50 double unders
Friday
19.2
Friday WOD: please let myself or one of the other judges if you need to be judged prior to a class or after the 5:30 PM class.
ReplyDeleteBeginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb