CLASS WOD

“Wet Floor”
In Teams of 2
AMRAP 20:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)

EXTRA PROGRAMMING


1.) Clean Complex

Clean Primer:
3 Sets:
2 Pausing Clean Deadlifts
4 Hang Clean High Pulls
2 Tall Cleans

Click "Workout Prep Notes" for videos and descriptions.

On the 1:30 x 5 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Percentages based off 1RM Squat Clean:
Set #1 - 65%
Set #2 - 70%
Sets #3+4+5 - Build to a heavy, but not max effort, complex for the day.
Click "Prepare" to compare loads to December 26, 2018.

2.) Body Armour

3 Sets of 8:
Romanian Deadlift

Midline:
3 Sets: :30s on, :30s off - GHD Sit-Ups
2 Sets: :30s on, :30s off - Hip Extensions
1 Set: 1:00 on, GHD's

Not for score on all parts, but for quality movement.
On the dumbbell snatch, aim is to build gradually to a heavy set of 8. If we reach a limit on the loading, add a layer of difficulty/complexity by turning these into 3x8 alternating dumbbell squat snatches.

On the Romanian deadlifts, these are again deadlifts where the barbell is lowered as closely to the ground between repetitions, *but does not actually touch the ground*.

*Thanks CompTrain for the awesome programming!

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Muscle-Ups 3 x 10 Standing Muscle-Up Transitions

2. Strength 5 sets: 2-3 Weighted Pull-Ups 2-3 Weighted Ring Dips

3. Accessories 3 x 5 Pull to Inverted + Negative 3 x 10 Scap Pull-Ups 3 x 10 Scap Dips (parallel bars)

Developing the Pull-Up
1. Strength 5 sets: Max Chin-Up Negative (less 5-10 seconds) Max Pushups

2. Accessories 4 sets: 10 Scap Pull-Ups (3 sec @ top) 10 Scap Pushup (3 sec @ top)


Gymnastics Skills
1. Strength 5 sets: 1-2 Peg Board Climbs 2-3 Deficit Strict Handstand Pushups

2. Skill Conditioning 10 minutes, climb the ladder: 2-4-6-8-10, etc... Toes-to-Bar 8 Pistol Squats (4/leg) b/t each set

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