CLASS WOD

“Life Jacket”

AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest To Bar Pull Ups

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes


AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/65)
15 Pull-Ups

EXTRA PROGRAMMING

1.) Front Squat

On the 1:30 x 6 Sets:
Set #1 - 3 Reps @ 75%
Set #2 - 2 Reps @ 80%
Set #3 - 1 Rep @ 85%
Sets #4+5+6 - 1 Rep @ 90-94%

*After each set, complete 25% Strict HSPU

All percentages are based off of 1RM Front Squat, and all sets are taken from the rack.

2.) Cluster

On the Minute x 10:
20 Double-Unders
1 "Cluster"

A "Cluster" is short for a squat clean thruster. A full squat clean, that moves directly into a thruster without a pause anywhere in the motion.

Each minute starts with 20 double-unders, purposely challenging our barbell repetition. Time between sets will be on the tighter side, requiring fast weight changes. Start at 65% of 1RM Clean and Jerk, aiming to build in each minute.

*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
Max Ring Dips
*Stop 2 reps short of failure on both movements.

3. Accessories X-Sym: Iron Scap


Developing the Pull-Up
1. Strength
5 sets:
2 x 35% Max Chin-Up Negative
4-6 Incline Pushups

2. Accessories X-Sym: Iron Scap


Gymnastics Skills
1. Strength Conditioning
3 sets:
1 min Pegboard Climbing
Max Strict Handstand Pushups

-Rest 5 minutes-

3 sets:
15 Toes-to-Bar
50 Double Unders

Quote of the Week:

“Alone we can do so little, together we can do so much.” - Helen Kellar

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