-Strength-
Back Squat, 3 x 3
Complete as sets across, using your heaviest set of 5 weight.
Complete on a 3 minute clock.
Then,
1 x 8-12 using 85% of the above mentioned weight.
-Conditioning-
Complete the following for MAX reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump Overs, 24/20 (no step ups)
Rest 60 seconds
2 minutes of Dumbbell Thrusters, 55/35
Rest 60 seconds
2 minutes of Rowing for Meters
-Gymnastics-
8 minutes of the following:
6 Hollow/Arch Swings + 3 Chest-to-bar Pull-ups + 3 Pull-ups
No Butterfly. This should be a strong controlled kip, the way a gymnast would do it. Focus on maintaining tension through the movement. Carry that tension into the Chest-to-bar pull-ups and pull-ups. Sets must be unbroken to carry over from the tap swing to the pull-up variations. Goal is PERFECT mechanics, not completing as many sets as possible.
Back Squat, 3 x 3
Complete as sets across, using your heaviest set of 5 weight.
Complete on a 3 minute clock.
Then,
1 x 8-12 using 85% of the above mentioned weight.
-Conditioning-
Complete the following for MAX reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump Overs, 24/20 (no step ups)
Rest 60 seconds
2 minutes of Dumbbell Thrusters, 55/35
Rest 60 seconds
2 minutes of Rowing for Meters
-Gymnastics-
8 minutes of the following:
6 Hollow/Arch Swings + 3 Chest-to-bar Pull-ups + 3 Pull-ups
No Butterfly. This should be a strong controlled kip, the way a gymnast would do it. Focus on maintaining tension through the movement. Carry that tension into the Chest-to-bar pull-ups and pull-ups. Sets must be unbroken to carry over from the tap swing to the pull-up variations. Goal is PERFECT mechanics, not completing as many sets as possible.
Post all results to SugarWOD.
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