040914

First Barbells and BBQ Of The Year!!

Wednesday

All Levels

Skill Builder/Strength: Alternating EMOM for 12

1. Front Squat:
Fitness: Find 3RM 30x0
Performance & Sport: Find 1RM 30x0

2. Strict Pull Ups:
Fitness: Banded pull ups or ring rows; 5 reps 31x1 tempo
Performance: Strict Pull Ups 3 [can be weighted]
Sport: Narrow Grip Strict Pull Ups  [should be weighted if possible + unbroken]


Once the EMOM is complete - in 1 attempt -
Perform max reps of 85% heaviest front squat @ 30x0 tempo -
Once the tempo breaks, then set it terminated.

WOD: 5 On, 2 Off
Start at either station;

1.
5m Shuttle Run 6 sets [every 5m = 1 rep]
50 Jump Rope Passes - Fitness/25 Dubs - P/S

2.
10 Slam Ball
10 Walking Lunge Steps [5 each leg]
+
Fitness: 5 Pull Ups [can be ring rows, banded pull ups, or strict pull ups]
Performance: 5 Pull Ups ADAP
Sport: Muscle Ups [ladies 1-2, guys, 2-3 - Rings preferably, bar if needed]

Thursday

All Levels

Skill Builder/Strength: 4 Sets of Hang Power Snatch Complex
Fitness: 3 Hang Power Snatch + 3 OHS
Performance/Sport:

3 Hang Power Snatch

3 Behind Neck Push Press [snatch grip]

3 OHS

Then 3 Sets of: 

1. Snatch Grip RDL
Fitness: 8 - 2020 tmp
P/S: 5 - 2020 tmp

2. Sit Ups
Fitness: Weighted x10
Performance/Sport: x15

WOD: 5 min Max Rep Double Unders - every break = 5 burpees
Fitness: = Single Unders
P/S: = Double Unders

Post results to comments.