WOD Wed Sep 16

Gymnastics

Weighted Pull-up (On the 0:00)
In a 7:00 window:

Build to a heavy set of 3 Pull-ups (use bands if necessary)

THEN

On the 10:00

Alternating EMOM x 12 Mins:

Bike at warm-up pace
25-35-45-25-35-45% of max set of Ring MU / Pull-ups (aiming for 5-10 reps)

Work

“Big Clean Complex”

Perform 6 sets of the following complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

The above is a 12-rep complex that must be done without setting the bar down. Last completed on August 8, 2018. Each set is completed every 5 Mins, building to a heavy weight for the day.

CompTrain

3 Giant Sets:

9 Dumbbell Bench Presses
18 Single Dumbbell Bent Over Rows (9/side)
36 Banded Pull-Aparts
Rest 2:00 between sets