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488 Regal Row Suite 118
Brownsville, TX, 78521
United States

WOD

Monday, April 25 2016


WOD

Strength
Front Squat: Every 90 sec: 60/5, 65/5, 70/5, 75/5*3 sets

Conditioning
5 Rounds for Time (24 min cap):
400m run
15 Pullups
25 Wall Ball (20/14)

Extra

Before Class
Snatch Push Press: 5×3 up to heavy triple

Blocks Above Knee: Snatch + OHS: 60/3+1, 70/3+1, 75/3+1, 80-85/3+1*3 sets
only increase load as technique allows, remember we are working on precision of movement not overall load

Snatch Pull, pause at knee: 100/2*3 sets

12 min. Alt EMOM
E – 10 weighted ring rows
O – 6-10 weighted chin-ups

5 sets – kip consistency, try to stay on bar
-2 bar MU + 4 TTB + 2 CTB + 4 PU

After Conditioning
5 min. Tabata – on bar
:10 sec L-sit hold + :10 sec. hollow hold + 10 sec rest