Tuesday 6/28

June 27, 2016

Strength, WOD

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TUESDAY
Warm up
3×30 singles +10 doubles
5 inch worm push ups
30 mt.climbers
2 rounds of 30singles and 10 doubles
20 banded pull aparts
30 steam engines
1 round of 30 singles and 10 doubles

WOD
4 rounds for time of:
135/95-lb. sumo deadlift high pulls, 20 reps
30 sit-ups

STRENGTH
Push Press (50% Bar Weight + Micro or Mini Bands) – 8 x 3 *on the minute, under 200lbs micro
Shoulder to Overhead Top Set – 8RM
DB Bench Press – 4 x 8
T-Bar Rows (landmine) – 4 x 8
Single Arm DB Rows – 3 x 12

Midline/finisher
Interval Work or 5 x 20 GHDSU
3 Rounds: 150m Low Rear Delt Pulls, 150m High Rear Delt Pulls (ski erg)

Gymnastics
As Many Triple Unders, or attempts, in 3 Minutes
Warm-Up: Shoot Throughs w/ Dip & PU, 4 Pos. Plank Holds, Bar Support Tuck Holds
Bar Dip Support + Shrug – 3 x 5 (hold top and bottom for 2 sec)
3311 Tempo Pause Dip – 6 reps (alternate with partner)
Bar Dips – 10 reps (strong bottom pos)

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