WOD Wed Sep 9

Gymnastics Stamina

From 0:00 - 2:00
30% of max set of kipping HSPU
30% of max set of ring muscle-ups
OR
4-6 Strict Pull-ups
4-6 Push-ups / DB Strict Presses

From 2:00 - 4:00
3 Power Cleans
3 Front Squats
3 Push Jerks

Keep alternating between gymnastics and weightlifting every 2 minutes until 5 rounds of each are completed, total time of 20 mins.

Barbell starts at 55% of 1RM CJ and builds to heavy technical loads

Work

“20 Questions”

20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats

Bar @ 95/65

Every Minute do 5 Burpees

20 Minute Cap

Scaling options: 3-5 Burpees, 15 reps of each, use an empty barbell+

CompTrain

Body Armor

2 Sets:

10 Romanian Deadlifts
50’ Front Rack Barbell Walking lunge
Rest 2:00 between sets

2 Sets:
5 Romanian Deadlifts
25’ Front Rack Barbell Walking Lunge
Rest 2:00 between sets