28
Jul
Friday 7-29-16
Friday, July 29 2016
Strength (all levels)
Front Squat: rest up to 2min betw sets
7 at 65% of 1RM
7 at 70%
5 at 75%
5 at 75%
4 at 80%
4 at 80%
Rest 2min
1 x 12 at 65% with consistent rep speed
WOD
Machine:
OTM for 12min
1, 4, 7, 10: 8-10 ring rows feet on box
2, 5, 8, 11: 5 burpees, 5 DL @55%
3, 6, 9, 12: 8/8 DB Snatch
Rx:
OTM for 12min
1, 4, 7, 10: Max Unbroken Muscle-Ups (under 30sec)
2, 5, 8, 11: 5 box jumps 30in, 5 burpees, 5 DL 125/185#
3, 6, 9, 12: 8/8 DB Snatch 30/65# alt arms
Competition:
OTM for 12min
1, 4, 7, 10: 6-8 Muscle-Ups (under 30sec)
2, 5, 8, 11: 5 box jumps 30in, 5 burpees, 5 DL 145/225#
3, 6, 9, 12: 8/8 DB Snatch 30/65# alt arms
Additional work
50 strict chin-ups NFT