Tuesday

CLASS PROGRAM

Wod first.

A.) 11 min cap

for time : 

12 bar muscle ups

20’ HS walk

20 HSPU

20’ HS walk

6 bar muscle ups  

20’ HS walk

10 HSPU

20’ HS walk

RX+ : Strict HSPU

INT : 20 / 10 C2B

scalrd : 20 / 10 pullups

B.) Strict press

 5x3@85% 

———————— 

C.) Strength

push Press + push jerk

(1+1) x 6 @ 80-90% of Push press

3 rounds

10 barbell seal row

ME L-sit

4 rounds

10 Z press

20 box dips

10 tempo DB row

20 russian twist

D.) 5 rounds

1 min ME : Strict weighted chin-ups (35/25) 

30 seconds rest

1 min ME : medball GHD situps 30/20

30 seconds rest

E.) 4 rounds

100’ bear crawl

20 push-ups