Wednesday June 6, 2018

Warm up 999 (No Measure)

Warm-up

3 rounds

60 second stiff leg rowing

15 toe touches

10 scap pullups

Ring Dips (5×3)

-pause in the bottom of each dip for 3-5 seconds

-we are looking to build strength here so going for quality not quantity

-if very strong in ring dips add weight

Strict Chin Ups (5-7 strict chin ups)

EMOM 8 mins
-pick a number that you can maintain for all 8 sets

Metcon (Time)

3 rounds for time:

15 clean n jerks 135/95lbs

20 toes to bar

400m run

*18 min time cap
Scale 1:

15 clean n jerks 115/75lbs

15 toes to bar

400m run

Scale 2:

15 clean n jerks 75/55lbs

15 knee raises

400m run

Metcon (No Measure)

Accessory work:

4 x 60-90 sec handstand hold, facing the wall