CLASS WOD

“Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20")
1 Minute Push Press (75/55)
1 Minute Calorie Row 
1 Minute Rest

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Recovery Bike
20:00 Recovery Bike

On the 5:00, 10:00, 15:00, and 20:00:
15 Weighted Hip Extensions
Max Effort L-Sit

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Muscle-Ups
6 x 2 High Ring Transitions

2. Strength
15 minutes:
3-5 C2B Chin-Ups
3-5 Ring Dips

3. Accessories
3 sets:
5 ATYT (on X-Sym)
10 Scap Pushups (3 sec @ top)
10 Scap Pull-Ups (3 sec @ top)

Developing the Pull-Up
1. Strength
15 minutes:
2 x 8 sec Chin-Up Negative
5 Incline Pushups
10 Weighted Sit-Ups
*Cycle through for 15 minutes, rest as needed between movements.

2. Accessories
3 x 10 One Arm DB Row
3 x 10 Scap Pull-Ups (3 sec @ top)

Muscle-Up +
1. Strength
EMOM 10:
3 Strict Muscle-Ups

2. Skill Conditioning
EMOM 15:
(1) 10 Toes-to-Bar
(2) 50 Double Unders
(3) 25ft HS Walk (or 30 sec)





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