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9.30.15

29
Sep

9.30.15

Warm-up

1 Mile Run

Strength/Skill

8 Min EMOM

Odd: 5 Dips (Strict or Weighted if 5 is easy for you)

Even: 5 DL @ 75%

METCON

20 Min AMRAP

5 Pull-ups

7 KB Swings 70/53

9 Wall Balls 20/14

Extra Work

gymnastic:

5 sets – Focus on Kip consistency

2 Bar MU

4 CTB

6 PU

8 TTB

olympic:

Bench Press: 5×6 @ 85% of 6RM from last week

Bent Over Row: 5×10

Snatch Pull + Snatch Pull from 1in off ground: 4x 2+1 @ 100%

Weighted Pullups: 3×10

Core

Accumulate 3 Min in the L-Sit Position

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