Friday, September 25

Warm-up

Run 400

10 Wall ball 2-fers

10 Wall Ball

10 jumping pull-ups

5 kipping pull-ups

5 chest to bar pull-ups

5 Strtict pull-ups

10 GHD back extensions

10 GHD hip extensions

10 GHD hip-back extensions

 

Lift:

Every minute on the minute for 12 minutes do 1 set of 2 reps deadlift at 75% of your 1 rep max

 

WOD

3 rounds for time of:
20 wall-ball shots
10 Chest to bar Pull-ups

Run 400

 

L1- choose ball weight, jumping pull-ups or ring rows

L2- 20lb/14lb ball

L3- 20lb/14lb ball, strict chest-to-bar pull-ups

 

Olympic Lifting

Warm-up:

Tall Snatch 3×3

Muscle Snatch 3×3

 

3 position power snatch (Mid thigh- Above the knee – From the floor)

50%x3

60%x2

70%x2

3×2 at 75%

 

Snatch Romanian Deadlift (use lifting straps)

5×75%, 5×80%, 5×3 at 85%

Push Press 3 sets of 5 reps at heaviest you can go

 

“Grace”
30 reps of Clean and Jerk for time

 

L1-choose weight

L2-135lbs/95lbs

L3- Heavy grace 155lbs/115lbs

 

Gym: Practice muscle-ups for 10 mins

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