Wednesday 4.17.19

A) Back Squat 

5 X 3 @ 80% or higher 

B) AMRAP 12

5 Chest to Bar Pull Ups 
10 Toes to Bar 
15 Shoulder to Overhead (135#/95#)

Above & Beyond

Cool Down
4 Minutes

1 Minute Child’s Pose with Shoulder Variation
1 Minute Down Dog 
1 Minute/Leg Dragon

Strength

3 Rounds

1 Arm Waiters Squat

10/Arm @ Moderate Weight with 3 Count Pause at Bottom
*Increase the weight on each set if possible. 
*Your last set of 10 should be difficult (6 sets total).

1 Arm Farmer Carry

80M/Arm @ Moderate Weight.
*Rest 30 seconds between arms (6 sets total).

2 Rounds

1 Arm High Pull x 8/Arm @ 100% 10 Rep Max
*Rest at least 1 minute between rounds.

Then

Wall Facing Handstand Hold
*Accumulate 75 seconds.

3 Rounds

Turkish Sit Up x 8/Arm @ Light Weight
*This is the first part of a Turkish Get Up.
Sumo Stance Good Morning x 8 @ Light Weight 
Barbell Overhead Hold x 30 Seconds @ Heavy Weight

Endurance

EMOM 30

1: Max Cal Ski 
2: Max Cal Bike 
3: Max Cal Row 
*Record total calories. 

Gymnastics

3 Sets 

Max Unbroken Push Ups
*Beat last weeks reps. 
25 GHD Sit Ups 
10 Chin Ups 
*Controled reps. 
25 Hip Extensions 

Chelsea JungComment