Monday, 14 Sept 2020

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Monday, 14 Sept 2020

Category : W.O.D

Strict Gymnastics A [On the 0:00]
Build to a Heavy Set of 5:
Weighted Strict Ring Dip

Strict Gymnastics B [On the 10:00]
Ascending Ladder for 7:00:
1-2-3-4-5…
Dead stop Strict HSPU (1s)
Dead stop Ring Pushups (1s)

Oly Technique A – Overhead Squat
In a 10:00 Window:
Build a 2-Rep Heavy

All repetitions are taken from the rack.

Oly Technique B – Snatch Balance
6 Sets, resting as needed between:
Set 1 – 3 Reps
Set 2 – 3 Reps
Set 3 – 2 Reps
Set 4 – 2 Reps
Set 5 – 1 Rep
Set 6 – 1 Rep

Conditioning
“Speed Demon”
AMRAP 3’s, resting 3:00 between
200m Run, 15 Bar Facing Burpees, Max Overhead Squats (75/55)
200m Run, 12 Bar Facing Burpees, Max Overhead Squats (95/65)
200m Run, 9 Bar Facing Burpees, Max Overhead Squats (115/85)
200m Ruin, 6 Bar Facing Burpees, Max Overhead Squats (135/95)