Reminder we have an ONRAMP @ 6am on 5/12 which means NO OPEN GYM TIME. Please make sure that everyone knows this.
Rest Day
or
Thursday's WOD
A. Snatch Complex
Hang Snatch x 1 + Snatch x 1 + Overhead Squat x 1 (doesn't have to be TNG - all snatches are full squat) - every 90 seconds x 15 mintues (building)
B. Front Squat
5 @ 75% of TM
3 @ 85% of TM
1+ @ 95% of TM
rest 2 minutes
C1. Pec Smash x :20 seconds/side rest :20 seconds
C2. Ring Dips x 10-12 reps (kipping or strict) rest 2 minutes x 3 sets
+
3 sets:
3 minutes on Assault Bike @ 5-10 watts Higher than last week
into
Max Bumper Plate Pinch hold AHAP -https://youtu.be/DIflU1I6Lhw
rest 1 minute bt rounds
A.
ReplyDelete95, 95, 103, 103, 115, 115, 123, 123, 123, 123
B.
5 @ 185
3 @ 210
2 @ 235
C1. Done
C2.
6, 3, 3 (Strict)
6, 3, 3 (Strict)
6, 2, 1, 1 (Kipping)
D.
Set 1: 390 Watts / 33 secs (35#)
Set 2: 331 Watts / 28 secs (45#)
Set 3: 331 Watts / 30 secs (45#)