Gymnastics: 3 Minute AMRAP Double-Unders
2 Power Snatch + 2 Squat Snatches: 4 sets @ 77%
Strength 1: Back Squat
A. 5 reps @ 80%
B. 5 reps @ 80%
C. 4 reps @ 85%
D. 4 reps @ 85%
E. 4 reps @ 85%
Strength 2: Build to a heavy 5 on Bench
WOD: 10 Minute AMRAP (Ascending ladder to 10, then repeat)
2 KB Snatches 70#/53# (alternating, KB must touch the ground each rep)
2 C2B
*Works like this: 2/2,4/4,6/6,8/8,10/10. Once you get to 10 you start again: 2/2,4/4, etc. and continue this for the 10 minutes
Accessory:
15 Strict MU or 15 Strict Pull-ups
30 Good Mornings (you choose the weight)
10 Front Levers
10 Back Levers
Ok - entering late, really late.
ReplyDeleteI got to the gym on this day and realized I had forgotten my whole bag, and was in sandals. But, I didn't want to miss the back squats, so...I did them in my bare feet, no knee sleeves, no belt, completely raw. That was not awesome. I had to drop my weight by 5# to make it through, but I did them and did not miss my back squats, thank you very much. I also did the bench, worked up to 105# for 5. And added in the strict pull-ups for good measure - not much time and no gear, so made the most of it.