September 2016

(Competition / Phosphogenic 1-10 sec bursts) Warm-up (15 min) SOD 1 Bench Press: Work to a heavy set of 3 (15 min) SOD 2 2 Max Effort Attempts: Muscle-ups / Chest to bar Pull-ups / Chin Over Bar Pull-ups / OR Chin Over Bar Hold (5 min rest between each attempt) (10 min) (write both […]

(Practice / Glycolytic) Warm-up (15 min)  SOD GHD Sit-ups – 5 x 15^ (15 min)  WOD 3 Cycles of 1 minute at each station for total reps: (21 min)  Station 1: Row (calories)Station 2: Thursters (95/65#)Station 3: Parallel Facing BurpeesStation 4: Russian KBS (70/53)Station 5: Goblet Squats (70/53)Station 6: RestStation 7: Rest