Tuesday, 24 January, 2017

23
Jan

Tuesday, 24 January, 2017

Sherry grinding it out.

Sherry grinding it out.

Workout of the Day:

Warm Up:

2 Rounds

25 ft Lateral Lunge

25 ft. Inchworm

25 ft. Spiderman

15 PVC Pass Throughs

Muscle Up Skill Work

5×1 rep: Low Rings Muscle Up Negative

*3 second support,

3 second low dip,

3 second sternum

**Scale up to high rings in the same fashion if needed

Skill:

2 Rounds with an empty bar

5 Hang Power Cleans

5 Push Press

5 Front Squats

5 Power Cleans

5 Push Jerks

5 Thrusters

WOD:

Part 1:

For time:

3 Power clean (155/105)

3 Front squat (155/105)

3 Thruster (155/105)

3 Jerk (155/105)

2 Power clean (175/115)

2 Front squat (175/115)

2 Thruster (175/115)

2 Jerk (175/115)

1 Power clean (195/135)

1 Front squat (195/135)

1 Thruster (195/135)

1 Jerk (195/135)

Part 2:

8 Rounds

20 seconds Push-ups

rest 10 seconds

20 seconds Hollow Hold

rest 10 seconds

Cool Down:

Banded Pec Stretch

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