THURSDAY, 11 August 2016
Warmup
WARM UP (15 minutes or less; select movement appropriate to skill level)
Run 400M
• 3 sets:
1) Muscle Up Ring Row x 3
2) YTW's x 3
Strength/Skill
BEGINNER WEIGHTLIFTING
3 sets x 2 reps: 1 High Hang Clean + 2 Front Squats
INTERMEDIATE WEIGHTLIFTING
3 sets x 2 reps: 1 High Hang Clean + 2 Front Squats @ 75% Clean 1RM
WOD
3 rounds for Max Reps:
1 minute Thrusters, 95/65#
1 minute Weighted Strict Pull Ups, athlete’s choice of weight
- Rest 1 minute between rounds.
• Post score and Pull Up weight to whiteboard / comments.
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
CORE (if added to Main Session, perform last)
1a) Unbroken Toes-to-Bar: 3 x Max Effort – rest 60 sec.
1b) Freestanding Handstand Holds: 3 x 60 sec. – rest 60 sec.
1c) Reverse Hypers: 3 x 10 – very heavy, rest 60 sec.
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