Friday, July 15, 2016
Warmup
(15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Handstand Push Ups x 5
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip & Back Extensions x 5
Strength/Skill
BEGINNER STRENGTH (alternating sets)
1a) Front Squat: 3 x 5
1b) Strict Pull Ups: 3 x Max Effort
(add weight if able to perform 20 or more unbroken)
- Rest 1 minute between all sets.
INTERMEDIATE STRENGTH
1a) Front Squat: 3 x 3 @ 80% FS 1RM
1b) Strict Pull Ups: 3 x Max Effort
(add weight if able to perform 20 or more unbroken)
- Rest 1 minute between all sets.
WOD
Every 3 minutes, for 5 total intervals, perform:
5 Front Squats, 135/95#
10 Pull Ups
20 Double Unders
• Post time per interval to comments.
If 3 minutes end at their pull-ups, they start back at front squats
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
WEIGHTLIFTING
7 sets: 2 First Pulls + 1 Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.
• This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees). The single Jerk should come after the Clean.
Post
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