*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required.

WOD:

Session A:

1) Establish a Heavy Complex for the Day:

Snatch +

Hang Snatch +

Overhead Squat

Perform this as a competition setting workout. Spend 10-15 minutes warming up. Rest 5-10 minutes. Then perform a total of 5 complexes, going every 2 minutes. Start with an empty bar and add loading at go for your first set.

2) AQAP:

2-4-6-8-10 Unbroken Ring Muscle-ups

5-4-3-2-1 Squat Snatch @ 205/145, 225/155, 245/165, 265/175, 275/185

Scale as needed.

3) Tempo (2.2.2) Bird Dog Bench Row: 5 sets of 5/side

Rest 90-120 seconds between sets. Only work as heavy as you can maintain Tempo.

Session B:

1) AQAP:

21-18-15-12-9-6 Thrusters @ 95/65, 115/75, 135/95, 155/105, 185/135, 225/155

1 Legless Rope Climb 20ft

40 Double-unders

Scale as needed. After each set of Thrusters perform 1 Rope Climb and 1 Set of DU’s.

2) 5 sets of:

30 second Ring Dip Support

30 second Active Ring Hang

Rest as needed between sets. Start at the top of a Muscle-up, old for 30 seconds, then drop to the active hang for 30 seconds.

3) Banded Tricep Press Downs: 4 sets of 20

Rest 90-120 seconds between sets. Explosive down, slower on the way up. Don’t bring your hands above your elbow, keep elbows pinned at the side of your body.

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