Monday 10122015

For you Wodapalooza freaks here you go…

Warm Up:
4 min AMRAP of:
150m Row
5 Chest to Bar
3 HSPU

Rest as needed – then –

Wodapalooza Challenge #3
7min AMRAP of:
21-15-9
HSPU (use Game standards)
Chest To Bar

For the IronGrip Warriors here is your work of the day…

BB GYMNASTICS:
1) Hang Snatch (top of Knee) – 1@75%, 1@85%, 2@95%, 1@100% – %OF1RM
2a) 4X2 Snatch 1st Pulls @ 110% + (of max Snatch)
2b) 4X5 SN Grip Behind the Neck Push Press – AHAP

STRENGTH:
Back Squats – 5×5 @ 60%

#1 CONDITIONING:
25 Wall Balls (30/20)
7 Strict Weighted DB Pull-ups (35/20)
50 Squats w/DB (35/20)
Use same DB you use for Pull-ups

#2 CONDITIONING:
“SQT”
3 Rounds of:
10 Ground to Overhead 95/65
200yd Shuttle Run (50yd x 4)

GYMNASTICS:
EMOM for 6 Minutes of:
4 Strict Muscle Ups

ENDURANCE:
6 Rounds of:
Assault Bike 30/20 calories
*Rest :90

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s