Monday 8-1

July 31, 2016

Strength, WOD

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MONDAY
Warm up
With partner
150 cals on row or bike for time while working 30 Sec on 30 Sec off

WOD
For time :
8 deadlifts 335/215
40 sit-ups
80 double-unders
4 rope climbs
80 wall-ball shots
4 rope climbs
80 double-unders
40 sit-ups
8 deadlifts

STRENGTH
Max effort lower
Back Squat with Straight Bar + 25% Hanging Chains – 1RM
Glute Ham Raises + Max Band – 3×8
Arch Back Good Mornings with Bar – 3×10
Overhead KB Walking Lunges – Max Weight, 3×15 Per Leg
Band Adduction – 4×25 Per Leg

Midline /finisher
GHD Back Loaded Barbell Sit Ups – 10RM
100 Banded Thrusters

Gymnastics
4 Rounds Tabata Hollow Hold, then 4 Rounds Superman Hold
Bar Warm Up Drills – Traverse, Single Arm Drills, Dead Hang, Dead Hang + Scap, Strict Pull-ups, Small Swings (2 sets x 3-5 reps)
Tuck to Single Leg Extension Front Lever – 5 x 1ea leg
Ice Cream Makers – 3 x 5
3 Position Pullup (Chin over bar, Chest to Bar, Bar Muscle Up) – 5 x 1

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