WOD Mon Sep 28

Strict Gymnastics

Part A:

For Quality:

Perform 100% of your max unbroken set of strict HSPU / Push-ups, but in multiple sets, focusing on quality.
i.e. If your max unbroken set is 20, do 5 sets of 4 focusing on quality.

Perform 100% of your max unbroken set of strict Pull-ups / Ring Rows, but in multiple sets, focusing on quality. i.e. If your max unbroken set is 20, do 5 sets of 4 focusing on quality.

Perform 80% of your max unbroken set of strict HSPU / Push-ups, but in multiple sets, focusing on quality.
i.e. If your max unbroken set is 20, do 4 sets of 4 focusing on quality.

Perform 80% of your max unbroken set of strict Pull-ups / Ring Rows, but in multiple sets, focusing on quality. i.e. If your max unbroken set is 20, do 4 sets of 4 focusing on quality.

Perform 60% of your max unbroken set of strict HSPU / Push-ups, but in multiple sets, focusing on quality. i.e. If your max unbroken set is 20, do 3 sets of 4 focusing on quality.

Perform 60% of your max unbroken set of strict Pull-ups / Ring Rows, but in multiple sets, focusing on quality. i.e. If your max unbroken set is 20, do 3 sets of 4 focusing on quality.

Strength

Back Squats:

EMOM x 5 - 2 Back Squats @ 70-73-76-79-82%
Rest 1 Min
EMOM x 5 - 1 Back Squat @ 84-87-X-X-X (build)

Work

“Wiped Clean”

5 RFT:
30 Air Squats
15/12 Calorie Echo Bike
7 Clean & Jerks @ 115/85

15 Minute Cap

CompTrain

Clean & Jerk Complex from blocks

6 Sets: 1 Pausing Hang Squat Clean + 1 Hang Squat Clean + 1 Split Jerk
Done at 60-63-69-72-75%