5/21/2018 – WOD

Strength
Every 3 minutes for 5 sets:
2 Back Squats @ 85-92%
8 One Arm High Pulls (each arm)

Conditioning
15 Min AMRAP
8 Muscle-ups (4 Ring + 4 Bar)
12 Thrusters 125/85#
400m Run

WOD Notes: TD = 4-5 rd. MU scale = less reps or (5-8 Pull-ups + 10-15 Push-ups : prepare for “Murph”). Thrusters should be unbroken every round and should feel challenging.

Assistance
a) Strict Chin-ups (wide-grip) – 5×12 (accumulate 60 reps) or 20 negatives (5 sec count down)
b) #Abseveryday: Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)

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