Gymnastics 1: Either accumulate 7-12 Muscle-ups in as few sets as possible or spend 5 minutes working on MU transitions
Strength: Alternating EMOM for 10 Minutes
Odd: 5 Push Press (70,75,80,80,85)
Even: 2 Power Snatches (heavy but should be linked)
*May use 2 bars
Gymnastics 2: Alternating EMOM for 10 Minutes:
Odd: 5 dips (weighted, if necessary)
Even: Max Strict HSPU (kipping is allowed, if necessary)
WOD: (Sprint, goal is speed and doing everything unbroken)
10 Back Squat 185#/135#
15 Burpees
20 Wallballs 20#/14#
rest 90 seconds
10 Front Squats 155#/115#
15 KB Swings 70#/35#
20 Wallballs 20#/14#
rest 90 seconds
10 OHS 135#/95#
15 T2B
20 Wallballs 20#/14#
*For everyone competing at the Rhinos and Unicorns competition this week, do not do gymnastics 2
Gymnastics: Did 4 sets of 3 MU. My lats were pretty sore from Tuesday's WOD.
ReplyDeleteStrength: Push presses- 175, 190, 205, 200#... Felt really good on these. Power Snatches: 150#. These got rough on the last couple of sets
WOD: Total time was 8:21. Minus the 3 x 90 sec rests would be 3:51. My splits were 1:45, 1:35, 2:01. Everything was unbroken except the last set of wallballs broken into 2 x 10.