A.
Three sets, not for time of:
Muscle Up x 6-8 reps
Kneeling Jump x 3 reps
B.
5 sets of:
Strict Press x 1 @ 90+%
C.
4 sets, each for time of:
15 Box Jump Overs (24"/20")
10 Deadlifts (185lbs/120lbs)
5/3 Strict Handstand Push Ups
-rest 2 min
D.
Three sets of:
GHD Hip Extensions x 8 reps
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed
"Optional Conditioning"
Two sets of:
Run 2 Miles (3200 Meters) @ 80-85% of your 1600 meter PR pace
Rest 5 minutes
(try to make it slightly faster than last weeks)
3 sets not for time
ReplyDeleteFalse grip strict attempts 1, 1, 1,
Banded muscle ups 4, 4, 4
Kneeling jump x3 3, 3, 3
Strict press 90+ x1 x5
155, 160, 165, 175, 190f
Metcon
15 box jump overs 24
10 deadlifts 185
5 strict hspu
Rest 2mins
Repeat 4 times
1:04, 59, 58, 56
It was like I wrote that WOD :)
3 sets
8 ghd hip extension 8, 8, 8
Rest
Bat wings x5 515 tempo 5, 5, 5,
Worked on my muscle up progressions and had attempts. Gotta get that bastard soon.
Matt, those are smokin' time homes!
ReplyDeleteA: 6,6,6 all un brocken, did box jumps for the second movement.
ReplyDeleteB:135,145,145,155,135
C: I averaged about 1:25 per set. finished the whole workout a close to 12min. (knee felt ok on the box jumps but I still took it light)
D: I rowed 3,500 with time of 14min.
A: Had to do handstand walks instead of muscle ups because of my hand.
ReplyDeleteB: 135, 140, 145, 150, 160, 170 (15# PR)
* Felt good today!
C:
- 1:56
- 2:20
- 1:16
- 1:03
* Used a very small kip on the last two rounds.
D: Complete