Wednesday 5.8.19


5 Rounds (Time Cap 15 Minutes)

4 Muscle-Ups
13 Shoulder-to-Overheads (135#/95#)

Then, Increase the Weight for 5 Rounds of:

4 Muscle-Ups
7 Shoulder-to-Overheads (185#/125#)

Above & Beyond

Cool Down

1 Minute/Arm Twisted Cross
1 Minute/Arm Thread the Needle
1 Minute/Arm Saddle Legs with Eagle Arms

Strength

Seated Box Jump 

*5 minutes working up to a high, but not max height.

3 X 3 High Hang Power Clean 

*Work to a technically perfect load and hold for all 3 sets across.

Back Squat 

*Work to a a heavy single above 90% of your 1RM.

Then…

5 X 3 Back Squat @ 80% 

3 X 10/Leg Single Leg Romanian Deadlift

*Same challenging weight, but flat back and straight line from ear to ankle bone.

Endurance

EMOM 20

ODD: 15/10 Cal Ski 
EVEN: Rest

Gymnastics

2 Rounds 

Run 800M 
Max Unbroken Ring Muscle Ups
Rest 4 Minutes Between Rounds

Chelsea JungComment