Tuesday

CLASS PROGRAM

 - Wod first -

A.) For time : 

20/15 cal Echo Bike

25 Clean N Jerks 95/65

30 C2B pull-ups  

B.) accessory work :  not for time, for max reps of HSPU.

3 rounds

every 5 minutes: 

3 weighted strict chin-ups

ME kipping HSPU

Rx: 90/50

Int : 60/25

Sc : 30 / BW

Mod : BW / Banded

————————— 

C.) Strength

Above knee hang power clean + above knee hang clean

(1+1) - 4 sets @ 75-80%

accessory work:

4x8 pendlay row @ heavy

4x8 DB bench @ heavy

3 rounds

12 rear delt flys

12 upright rows

12 plyo pushups

D.) 3 rounds : max calories

ECHO bike

:15 secs work / :45 secs rest

:30 secs work / :30 secs rest

:45 secs work / :15 secs rest

1 min rest

@12:00 mins

1 min max calories