Workout of the Day
A. Three sets, not for time,
of:
Handstand Walk x 10-15 Meters
Muscle-Ups x 3-6 reps
Kettlebell Snatch x 8-10 reps
each arm
B. Six sets of:
Hang Clean + Power Clean +
Jerk
(perform from high hang –
keep chest vertical)
Rest 2 minutes
C. Three sets of:
Behind the Neck Jerk x 1 rep
Rest 60-90 seconds
Weighted Pull-Up x 2-3 reps
Rest 60-90 seconds
D. Complete as many rounds
and reps as possible in 6 minutes of:
10 Ring Dips
10 Pull-Ups
A. Handstand Walk practice, Muscle-Ups:3
x3 singles, Kettlebell Snatch: 1 x 10 reps w/44 lbs. 2 x 10 w/53 lbs.
B. 155, 185, 185, 165, 175,
185
Had trouble getting under the
bar/dropping on the jerks. Went down in weight to try to fix tech. Hang squat cleans and push jerks
C. Behind the Neck Jerk: 185,
195, 205 (f)
Same problem as part B.
Weighted Pull-Up: 2 x 70# kb,
3x70#, 3x70#
D. Did our gym’s WOD, we are
having an online competition with another gym on a once weekly basis. For max reps:
2 min Games Style BJ 20”/16”
2 min Pull ups (chin over
bar/no butterflys)
2 min DL 225/155 lbs.:
131 reps (50, jump up and step down - 47 kipping pull-ups - 34 deadlifts)
Deadlifts surprisingly hard.
