DATE – Sunday – STRENGTH

 

Warm-up/Mobility:

 

WOD A)

7 x (2-Position Clean + 1 Jerk)

Rest 60-90s between sets

 

Position 1 is from the floor, Position 2 (without dropping the bar) is the low-hang approximately 2″ from the floor. The 1 jerk comes after the 2nd clean.

 

WOD B)

4 rounds:

B1) Weighted static dips x 6-8

B2) Bulgarian split squat 6-8/leg (using 2 Kettlebells)

B2) GHD Sit-ups x 12-15

Rotate through resting 45-60 seconds between movements

 

 

DATE – Sunday – WOD

 

Warm-up:

(For those not in the strength class) – 3 rounds of  ”Cindy”

 

Mobility:

Banded shoulder stretches

 

Muscle up progressions and tech work

KB snatch practice and tech work

 

WOD A)

6 muscle ups

16 kettlebell snatches (8R / 8L) (24/16kg)

5 muscle ups

14 kettlebell snatches

4 muscle ups

12 kettlebell snatches

3 muscle ups

10 kettlebell snatches

2 muscle ups

8 kettlebell snatches

1 muscle up

 

(Muscle up substitution will be double # of MU’s of challenging ring rows and ring dips)

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