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8.10.15

9
Aug

8.10.15

Warm-up

5 Min Run/Row/Bike/Jump Rope

Active Hip Flow

Then

10 Iron Cross

10 Scorpions

10 Leg Swings E/S

10 Push-ups

Strength/Skill

16 Min EMOM

ODD MIN: 3 Back Squats @ 80%

EVEN MIN: 5 Dips

*Dips can be modified to strict and/or weighted. If you want to continue to work on progressing to a Muscle Up then do Russian Dips

METCON

400m Run w/ Wall Ball 20/14

Then

21-15-9

Wall Ball

Pull-ups

Then

400m Run w/ Wall Ball 20/14

*If you drop your wall ball during your run you have 15 Burpees for each drop

Extra Work

gymnastic:

Find Max Set UB Strict Pull Up

Find Max Set UB Strict HSPU

olympic:

OHS: 5×3 to heavy triple

*From Rack

Snatch Pull + Snatch: 3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%, 3×1 @ 90%, 2 x 1 @ 95%

Core

300 Bicycle Crunches

Mobility

2 Min Lat Smash

2 Min Anterior Shoulder

2 Min Thoracic Spine

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