WOD
Five rounds:
Row 500 Meters for Times
Rest 30 seconds
20 Toes to Bar
Rest 30 seconds
60 second Side Plank Left Elbow
60 second Side Plank Right Elbow
Nothing too crazy today. Just some old fashioned aerobic & midline work.
COMP
If you can’t split these up into separate sessions, rest as much as possible between 2&3.
AM
1) Take 15 minutes to build to today’s heavy Push Jerk
2) For time:
25 Shoulder to Overhead (115/75)
5 Muscle-Ups
20 Shoulder to Overhead
4 Muscle-Ups
15 Shoulder to Overhead
3 Muscle-Ups
10 Shoulder to Overhead
2 Muscle-Ups
5 Shoulder to Overhead|
1 Muscle-Up
Non Muscle-Uppers: Do two hollow-arch swings and two strict banded MU for each MU rep.
Example – set #1 (5 muscle-ups):
10 hollow-arch swings
10 strict banded MUs
This will take a while but you will get much more out of it than doing bar MU.
PM
3) Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
4) 8 minute AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Expect PERFECT form on all of these movements.