Public Whiteboard

Components

Split Jerk

Metcon

Upper Pull Complex

Metcon

Settings

Workout

MOD 1659

Warm-up

20 min. Trainers choice.

Weightlifting

1: Split Jerk (OTM X 10, 1 Split Jerk heavy and excellent.)

Split Jerk

WOD

Metcon (Time)

3 Rounds for Time of:
500 m Row
10 S2OH 83,5/57,5//60/42,5kg

Time Cap: 15 min.

In this Session we do want Heavy S2OHs! Still be Safe and Choose weights you can move at least in Sets of 3!

Gymnastics

1: Individual Warm Up

3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)
Run 300m
Handstand Shoulder Taps
10 Bird-Dog/side (slow down for this)

Upper Pull Complex

EMOM 10
3 Strict C2B Pull Up
3 Strict Toe to Bar
3 Strict Pronated Pull Up

Scale as you needed

3: Metcon (Time)

3 Rounds

Row 9 Cals
4-8 Kipping C2B Pull Ups Unbroken
Row 7 Cals
6-10 Kipping Pull Ups Unbroken
rest 90sec
AB 9 Cals
4-8 Ring Dips Strict
AB 7 Cals
8-12 Ring Push Ups
rest 90sec
*based upon your skill level try to stay within the rep range provided for eaach gymnastics movement

PUMPING IRON

See Open Box section for WOD DETAILS.

Whiteboard:

Thursday, 23, August 2018

Male Clients