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Tuesday June 29th

Posted June 28, 2021 by Dan Broughton & filed under Workout of the Day.

Strength: Front Squat – 5×4 @ 80%

Note: take ~ 20 minutes for the squats

WOD:

Ascending AMRAP 9
1 Power Clean 185/135
3 Wall Balls 20/14
2 P/C
6 WB
3 P/C
9 WB
ect.

Note: weight should be heavy enough that singles are the most efficient way to go. Scale first to 155/105 > 135/95 > 115/85.

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Today's WOD

Thursday, August 11th

Skill: Ring MU – Spend ~ 10 minutes working on kipping drills then ~ 5 minutes to perform 3 max effort super sets of strict ring pull ups/ring rows + ring dips, rest 60s between sets. Ring MU – E2MOM for 10 – perform 50% of max ring MU

Conditioning: AMRAP 3: 3 Ring MU / MU progressions 30 DU/30 SU Rest 60s Repeat twice

Workout – We will be performing ring MU or MU progressions found in part one for the workout. For those that have some MUs, okay to scale number down to 2 or 1 per round. AMRAP 3 (looking for 2-3 rounds), rest 60s, repeat twice for a total of 11 minutes on the clock.

Mobility – 10 minutes of hip mobility

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Posted in Workout of the Day | Comments Off on Thursday, August 11th

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