Monday, May 20, 2019
Class:
All
Warmup:
Mobility: 4 rounds, :20 on :20 off of a back-rack squat hold (empty bar)
Then 2 Steady Rounds:
10 Pause OHS w/ Empty Bar
10 Empty Bar Strict Press
10 V-Ups
Then 2 Steady Rounds:
10 Pause OHS w/ Empty Bar
10 Empty Bar Strict Press
10 V-Ups
Workout Name:
None
Description:
Strength
Back Squat 55 @72.5%
Fitness
For Time:
20-16-12-8-4-8-12-16-20
Mountain Climbers
Overhead Walking Lunges (20/14)
Performance
For Time:
8-6-4-2-4-6-8
HSPU
Overhead Squats
Option 1: 115/75lbs
Option 2: Pushups x 2, 75/55
Competition
For Time:
10-8-6-4-2-4-6-8-10
HSPU
Overhead Squats 155/105lbs
Back Squat 55 @72.5%
Fitness
For Time:
20-16-12-8-4-8-12-16-20
Mountain Climbers
Overhead Walking Lunges (20/14)
Performance
For Time:
8-6-4-2-4-6-8
HSPU
Overhead Squats
Option 1: 115/75lbs
Option 2: Pushups x 2, 75/55
Competition
For Time:
10-8-6-4-2-4-6-8-10
HSPU
Overhead Squats 155/105lbs
Comments:
Accessory Work:
Every 4:00 for 20:00
Complete a Max Set of Muscle Ups
Score is total reps
Scaling options:
Pullup variations (choose something challenging for you but something you can do at least 5 unbroken)
Every 4:00 for 20:00
Complete a Max Set of Muscle Ups
Score is total reps
Scaling options:
Pullup variations (choose something challenging for you but something you can do at least 5 unbroken)
Performed by 1 athlete
Podium
Male RX:
12:32
Female RX:
Male Scaled:
Female Scaled:
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