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.
Gymnastic Strength: 3 working supersets: A1) Max rep ring row A2) Max rep strict ring dip Rest 2 min
Strength – Using the rings to combine two gymnastic strength (pull/push) movements. We want to shoot for a minimum of 6-8 reps on each of these movements, so if we can lets elevate our feet on the ring rows or find a position that allows us to hit that mark. Same with the dips, you can add weight or add assistance to reach that rep range, or scale to the matador or bench dips if needed.
AMRAP 15 10 Wall Balls 20/14 | 14/10 | 10/6 15 Burpee Box Jump Overs 24″/20″ | Step Overs | Burpees 20 Wall Balls 15 BBJO 30 Wall Balls 15 BBJO 40 Wall Balls 15 BBJO Ect.
Workout – today is going to be a grind, two movements that spike the heart rate but have relatively low levels of exertion, meaning slow, consistent reps without long breaks. Keep the wall balls to no more than sets of 10 so that you can hold a steady pace on the BBJO (think 5 reps every 30 seconds).
