CLASS WOD

1) Back Squat
Build to a heavy set of 5

2) “Jacquelyn”
For Time: 
1000m Row
50 Wallballs (20/14) 
30 Toes to Bar

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1.) Wednesday Primer

"Wednesday Primer"
On The 2:00" x 3 Rounds (18:00):
A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 GHD Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups

2.) Back Squat Pause

7 Sets:
1 Pausing Repetition (3s in bottom)

All repetitions are taken from the rack. Today, we are looking to build steadily to a *moderate* back squat.

Sets #1+2 - 70%
Sets #3+4 - 73%
Sets #5+6+7 - 76% 

Aim to move quickly through this portion, with at most, 45s rest between sets. This can be completed "on the minute", or even faster, as we rest as needed.

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
3 x Max Tuck Front Lever Hold (-5 sec)
3 x 30-60 sec Wall Facing Handstand
3 x Max Tuck Front Lever Hold (-5 sec)
3 x 30-60 sec Wall Facing Handstand

2. Accessories
12 minutes:
2-3 Wall Climbs
2-3 Pull to Inverted Hang
10 Scap Pushups (3 sec @ top)
45 sec Hang

Developing the Pull-Up
1. Strength
15 minutes:
10-15 sec Chin Over Bar Hold
5-8 Incline Pushups
10 Side Plank Raises/side

2. Accessories
X-Sym: Iron Scap

Gymnastics Skills

1 Handstand Walk
Spend 20 minutes on Walking, Turning, Shuffling, Pirouetting, etc.


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