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

WOD

Fri, Apr 14 2017


WOD

Strength
12 min. EMOM
E- 6 Strict Press, building as able
O- 6 Strict Chinups (supinated grip)

Conditioning
5 Rounds for Time:
100M Sprint w/ MedBall (20/14)
20 Lunges in Place w/ MedBall
20 Wallballs
Rest 2 Min

Extra

Before Class
10 min. alt EMOM
E-5/5/5 Wide/regular/narrow grip Bench press - building as able
O- 30 alt. shoulder taps in high plank - add weight on back as able, no overtwisting

OHS:
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Adjust weight dependent on reps in set 3 as below
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Weight Change Based on Reps in set 3
Reps - Weight Change
4-6 - Decrease 5-10#
7-8 - Decrease 0-5#
9-11 - No Change
12-16 - Increase 5-10#
17+ - Increase 10-15#

Accumulate 20 Hollow/arch kips on rings w/ pull to chest
*Focus on maintaining positions!!!

8 min. EMOM
2 Ring MUs + 10 sec. hollow hold

After Conditioning
3 sets
- 45 sec. single arm OH KB carry e/arm
- 10 slow RDLs with same KB