October 12th, 2018

A. Gymnastics Work:
For max reps:
90 seconds of Strict Handstand Push-ups
90 seconds of Strict Chest to Bar Pull-ups
Rest 60 seconds
60 seconds of Strict Handstand Push-ups
60 seconds of Strict Chest to Bar Pull-ups
Rest 60 seconds
30 seconds of Strict Handstand Push-ups
30 seconds of Strict Chest to Bar Pull-ups

B. Five sets of:
Hang Clean x 3 reps
Rest 2 minutes

Build to today’s heavy triple

C. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead

Rest 3 minutes, then…

D. In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Balls (30/20lb)

E. (Optional Accessory Work) Three sets of:
Single Arm Dumbbell Row x 10-12 reps each arm @2110
Rest 30 seconds
GHD Sit-ups x 15-20 reps
Rest 30 seconds

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2 Comments

  1. A. 26/15 (could be 17 but think 15)
    12/12
    9/8

    Hang clean triple: 245

    Clean and jerks did with Adam: 66
    Wall balls: 151 (used the 20# WB, knee wouldn’t of had 30#)

    53# for rows

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    Reply

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