Mobility: 10min
Strength: 20min
10min: Back Squat (4×5 Rest 90s.)
10min: Chest to Ring Pull-Ups (4×5 Rest 90s.)
no kipping
no kipping
*or ring rows x 8-10 reps per set
Training Intent
Make up Gymnastics testing or complete programmed strength work.
Make up Gymnastics testing or complete programmed strength work.
WOD: 25min
3 Rounds of:
15 Front Squats (135, 95)
10 Burpees over the bar
5 Power Cleans (135, 95)
Rest 3:00
3 Rounds of:
50 Double Unders
20 Goblet Squats (53, 35)
10 Burpees
Rx: (115, 75) (45, 25)
L2: (95, 65) (35, 25)
L1: (75, 55) (35, 25 Rus. Swing)
20:00 Cap (total)
15 Front Squats (135, 95)
10 Burpees over the bar
5 Power Cleans (135, 95)
Rest 3:00
3 Rounds of:
50 Double Unders
20 Goblet Squats (53, 35)
10 Burpees
Rx: (115, 75) (45, 25)
L2: (95, 65) (35, 25)
L1: (75, 55) (35, 25 Rus. Swing)
20:00 Cap (total)
Training Intent
Each piece should be similar time, 7:00 or less each.
$ Out: 5min
DB Single Leg RDLs: 3 x 8-10 ea. Rest 60s.