CLASS WOD

19.2 (Repeat 16.2)

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb/85 lb
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb/115 lb
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb/145 lb
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb/175 lb
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb/205 lb

Stop at 20 minutes.

EXTRA PROGRAMMING


GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Muscle-Ups
5 sets of 1 Negative
*OR: 3-5 Foot Assisted Muscle-Up Transitions

2. Strength (Volume Day)
4 sets:
4-6 C2B Pull-Ups
4-6 Ring Dips
*Increase reps from last week.

3. Accessories
3 x 8 DB Hammer Curls
3 x 8 Rolling Tricep Extensions
3 x 12 Scap Pull-Ups (3 sec @ top)

Developing the Pull-Up
1. Strength
3 sets:
10 sec Chin-Up Negative
5 Pushups
10 sec Chin Over Bar Hold
5 Pushups
10 sec 90 Degree Hold
5 Pushups

2. Accessories
3 x 8 DB Hammer Curls
3 x 8 Rolling Tricep Extensions
3 x 12 Scap Pull-Ups (3 sec @ top)

2. Accessories
3 x 10 DB Hammer Curls
3 x 10 Rolling Tricep Extensions
3 x 10 Scap Pull-Ups (3 sec @ top)

Gymnastics Skills
No extra gymnastics. Focus on 19.2.

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