10-9-2018

8
Oct

10-9-2018

*****NEW CYCLE PREP PHASE*****

STRENGTH WOD
3 Rnds
12 Floor Press (Rx:135/95) (A:165/115), (scale accordingly)
12 Pendlay Rows (same weight)
24 V-ups

(Rest 1mins between rnds)
*Score = total time

 

GYMNASTIC STRENGTH

Pull-up Foundation Strength
S: 3×10 Inverted Row (w/ Feet elevated) 5 sec hold @ top of pull on rep 10
Rx: 3×8 Strict Chin-ups
Adv: 3×6 Strict C2B Pull ups

All Athletes: 3×15 Banded Face Pulls after completeing pull-up sets

Gymnastic Core (with remaining class time or on your own for extra credit)
L-Sit 3 x 30sec (wrk/rest)

*hanging from rig, rings or use two boxes.