WOD
Strength
5-6 sets of 6 Pushpress at 90% of 5RM
Conditioning
Part A) 1K Row for Time
Part B) Immediately into 10 min Max Calories on Bike
**for larger classes, it’s fine to have half the group do conditioning before strength, and then switch.
Extra
Strength
10 min to work to split Jerk max for the day w/ no misses
Rest 2 min, Then @ 80% of today’s max: 15 S2OH AFAP
Pause FS: Find 1rm w/ 5sec. pause in the bottom
Skill
5 sets of 3 on bar: 1 rep = 5 sec. hollow hold + slow controlled transition + 5 sec. arch hold + slow controlled transition to Hollow
5 sets – try to stay on bar as much as possible:
5 Hollow/arch kips
3 TTB
5 Hollow/arch kips
3 kipping Pullups (no butterfly)
5 Hollow/arch kips
3 CTB (no butterfly)
Midline
3 sets of 25 weighted abmat situps (hold DB straight OH the entire time)