Tuesday, October 20

Warm-up

Double unders for 3 minutes

10 GHD sit-ups

10 jumping pull-ups

10 kipping pull-ups

5 chest to bar

Junk yard dog (grab a buddy)

Burgener warm-up

 

Lift:

If you want to lift this week, see the Oly program below.

 

 

WOD

Three Rounds for time of:

50 Double Unders

21 Hang Power Snatch

12 Chest to bar Pull-ups

 

L1- choose weight and mods (single unders, ring rows, etc)

L2- 75 /55lbs

L3- 95/75lbs

 

Olympic Weightlifting Program

Warm-up:

Tall Clean 3×3

Clean lift offs 2×5

 

 

Workout:

Power Clean – work up to a new 1 rep max!

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Jerk

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Front Squat- work up to 1 rep max

70%x4

80%x3

90%x2

95%x1

3×1@100%

 

 

Gymnastics WOD:

PRACTICE for 10 minutes:

 

For REPS

Ladder 7 Minutes:

NOTE: Get as far as you can within the 7 minutes. Start at 1 rep of each movement. Then 2 of each, then 3 of each and so on. When the clock hits 7 minutes you rest for 2 minutes before reversing the ladder. If your score was 15 reps of each movement, then complete 15 reps of each movement, then 14 of each, then 13, then 12 and so on for time.

Pistols

Push-ups

 

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