8
Feb
Tuesday “The Longest Yard” 2/9/16
Strength A
Ax4
A1:
Hang Squat Clean x7
(Sub hang power clean, or KB swings x10 at Heavy Weight)
(Sub hang power clean, or KB swings x10 at Heavy Weight)
A2: Muscle Up Progression x5
Rest 1 Min. before returning to A1
Strength B
L-SIT HOLD
Max L-sit Hold x2 Total of 2 combined attempts
Comp WOD
1 min per station (3 stations total) 2x through, no rest, (6 min work out)
Hang Power Clean (65-75% what you weight was for A)
Pull ups
Burpee
Pull ups
Burpee
Machine WOD
3 Rounds
1 min per station
Rest 1 min after 3 stations completed
1 min per station
Rest 1 min after 3 stations completed
KB Goblet Squats
Jumping Pull Ups
Burpees
Jumping Pull Ups
Burpees