Tuesday, April 26
“The only true wisdom is in knowing you know nothing.”
― Socrates
Pisgah 10-year Anniversary Gathering: Saturday, June 4 10a-12p
Rebuild option available today.
Pisgah Kids: 3:30pm
XT Strength: 5:30pm
Strength
4 rounds for quality of:
6 Seated Strict Press, pick load
Rest 30 secs
12 Cosmonaut Sit-Ups (6R/6L)
Rest 30 secs
6 GHD Back Extension or Barbell Good Morning pick load
Rest 30 secs
WOD
5 RFT: Alternating Pistols, Dumbbell Push Press, and Burpee Box Jumps
5 rounds for time of:
12 Alternating Pistols (Alt. Goblet Cossack Squats)
9 Dumbbell Push Press, pick load
6 Burpee Box Jumps
Rebuild Option
3 RFQ
16 Alternating Pistols or Goblet Cossack Squat @3111
12 DB Push Press @3111
6 Devil Press
XT Strength
Every 1:30 for 12 mins: Push Press, Power Jerks, and Split Jerks
1x [ 1 Push Press + 1 Power Jerk + 1 Split Jerk ], pick load
Every 1:30 for 12 mins.
Sets 1-2: 60-65% 1RM Push Press
Sets 3-4: 70-75% 1RM Push Press
Sets 5-6: 80-83% 1RM Push Press
Sets 7-8: 85-88% 1RM Push Press
Heavy Clean: Take 15 min to work to today’s Clean 1RM
3 RFQ
Plank Walk 6’ down, 6’ back
Single Leg “Box” Jump x 5
SL KB RDL x 12 (6 R/6L)
Cash Out:
100 Abmat Sit-Ups (Experienced athletes can target 40 GHD Sit-Ups here. Can accumulate the abmat or GHD sit-ups over multiple sets)