CLASS WOD

Front Squat
Build to a heavy single Front Squat

“"Funny Bone”
21-15-9
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING


1.) Jerk Technique
A) Press in Split - 5 Sets of 3
B) Tall Jerk - 5 Sets of 3
C) Pausing Split Jerk - 5 Sets of 2

2.) Clean and Jerks on the 0:00
On the Minute x 11:
On the 0:00... 1 Clean and Jerk @ 70%
On the 1:00... 1 Clean and Jerk @ 75%
On the 2:00... 1 Clean and Jerk @ 80%
On the 3:00... Rest
On the 4:00... 1 Clean and Jerk @ 75%
On the 5:00... 1 Clean and Jerk @ 80%
On the 6:00... 1 Clean and Jerk @ 85%
On the 7:00... Rest
On the 8:00... 1 Clean and Jerk @ 80%
On the 9:00... 1 Clean and Jerk @ 85%
On the 10:00... 1 Clean and Jerk @ 90%

3.) Front Squats on the 15:00
On the Minute x 5:
1 Front Squat

4.) Body Armour
3 "Giant Sets":
20 Single Arm Dumbbell Presses
20 Dummbell Bent Over Rows
10 Front Rack Dumbbell Reverse Lunges
10 Hang Dumbbell Reverse Lunges

*Thanks CompTrain for the awesome programming!

GYMNASTICS STRENGTH

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

2. Strength 4 sets:
Max False Grip Ring Pull-Ups (2 sec pause at bottom)
Max Ring Dips (2 sec pause at bottom)

3. Accessories X-Sym: Iron Scap

Developing the Pull-Up
1. Strength 5 sets:
2 x 40% Max Chin-Up Negative
3-5 Incline Pushups

2. Accessories X-Sym: Iron Scap



Gymnastics Skills
1. Strength Conditioning For 12 minutes:
1 Peg Board Climb
1 Strict Handstand Pushup
30 Double Unders
1 Peg Board Climb
2 Strict Handstand Pushups
30 Double Unders
1 Peg Board Climb
3 Strict Handstand Pushups
30 Double Unders
*Etc... Adding 1 Strict HSPU/round. If strict to top of the head are easy, add a deficit.


Quote of the Week:

“It doesn't have to be fun to be fun." -Danielle Abusow

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