Click To Call: (636) 529-1605

Tuesday 5-20-2014

17
May

Tuesday 5-20-2014

Workout of the Day
Warm up to include: Push/Power Jerk Technique
then
Deadlift
4 x 3 @ 9-10 RPE
Alternate
Gymnastics Skill of Choice (4 ME sets)
-After each set, perform 5 scap retractions
-If you are really strong on the scap ret, turn each rep into an attempted front lever
then
WOD
10 Minute AMRAP
Buy in: 400 Meter Farmers Carry  #53/#35, 25 Racked squats , 25 KB swings
Competition: AMRAP 3 Muscle Ups, 5 HSPU, 7 Ring Dips
Sport: AMRAP 5 Pull-ups, 7 STOH #155/#103, 9 Push-ups
Performance: AMRAP 7 Body Rows, 9 STOH #95/#63, 11 Push-ups

Post your scores to the Whiteboard.

Leave a Reply