Saturday

CLASS PROGRAM

-Muscle up technique work- 

 •hip2ring

•low ring transitions

•jumping ring MU  

A.) 2018 Granite Games Qualifier wod 5

18MIN TIME CAP

(Teams of 2 will double work, alternating rounds with a 28 min cap)

2 Rounds:
6 Ring Muscle Ups
12 Deadlifts (225lb/155lb)
18 Box Jump Overs (24”/20″)

2 Rounds:
4 Ring Muscle Ups
8 Deadlifts (315lb/205lb)
12 Box Jump Overs (24”/20″)

2 Rounds:
2 Ring Muscle Ups
4 Deadlifts (365lb/235lb)
8 Box Jump Overs (24”/20″)

Men will use 225 lb., 315lb., and 365lb. with a 24″ box
Women will use 155 lb., 205lb., and 235lb. with a 20″ box

Intermediate

18MIN TIME CAP
2 Rounds:
6 Chest to Bar Pull Ups
12 Deadlifts (185lb/125lb)
18 Box Jump Overs (24”/20″)

2 Rounds:
4 Chest to Bar Pull Ups
8 Deadlifts (275lb/185lb)
12 Box Jump Overs (24”/20″)

2 Rounds:
2 Chest to Bar Pull Ups
4 Deadlifts (315lb/215lb)
8 Box Jump Overs (24”/20″)

Men will use 185 lb., 275lb., and 315lb. with a 24″ box
Women will use 125 lb., 185lb., and 215lb. with a 20″ box

B.) -post workout accessory- 

4 rounds

100ft farmers carry - heavy

ME strict HSPU

20 GHD situps

—————— 

C.) strength  

Power clean + front squat

(1+2) - work up to heavy

bench press  

-heavy set of 3

Strict Press  

-Heavy set of 3

weighted chin up

-heavy set of 3

D.) 7 rounds

40 seconds max effort ski

1:20 rest