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Monday 1/30 WoD

29
Jan

Monday 1/30 WoD

STRENGTH/SKILL
Clean 15×1 EMOM

Notes
Athletes who have an established 1RM should start at 75%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good lifts.

WOD:
21-15-9:
Wallballs (20/14#)
Box Jumps (24/20#)
Kettlebell Swings (53/35#)

 

EXTRA WORK:
1) Assault Bike:
2:00 @ 6 + 2:00 @ 7 + 1:00 @ 8
4×35/25 Calories @ 9-10, rest 2:00 between efforts
5:00 @ 6

GYMNASTICS WORK:

1) 5 Sets:
– Muscle Up Negatives, 3-5 (5-7 sec. Negative)
– GH Back Extensions (Back Roll Outs), x 10

2) 4 Sets:
– Muscle Up Ring Tap Swings x 5-7
– Muscle Up Ring Toe Up + Hip Up x 5
– Muscle Up Banded Transition Catch (low rings) x 5

CORE:
3 Sets:
– Max V-Ups in 90 seconds
*rest 90 seconds between sets

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