*Gym Update 3/16/20 –  HERE

WOD:

1) 1 + 1/4 Front Squat: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets.

2) 3-Position Snatch: Heavy Complex for the Day

Order is Floor, Hang, Hi-Hang. Build as heavy as deemed fit. Don’t spend more than 20-30 minutes on this.

3) Ring Muscle-up Technique Work:

A – 5 sets of 3 Seated Transitions

B – 5 sets of 3 In-Outs

C – 5 x 3 Complex (1 Complex is Pull-up, Muscle-up, Dip)

Rest as needed between drills and sets. Don’t rush and focus on quality of movement.

4) 3 rounds of – 15-12-9 – AQAP:

Alternating Kettlebell Snatch 70/53

Toes-to-bar

Calories Ski Erg

This is 3 cycles of 15-12-9 of the three movements. Rest 3 minutes between rounds/cycles.

5) Pause Rope Hold + Rope Rows: 4 sets of 15 second Hold + 8-10 Reps

Rest 2-3 minutes between sets. Start with the hold and then perform the reps. Add load as deemed fit.

6) Bent Over Reverse Flys: 3 sets of 20

Rest 90-120 seconds between sets.

7) 3 sets of:

10 Banded External Rotations

10 Banded Internal Rotations

Rest as needed. Focus on quality of movement and activation.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE