Tuesday, March 22
Rebuild option available all day.
XT Strength: 5:30 pm
Pisgah Kids: 3:30 pm
Strength (all athletes)
3 RFQ: Dumbbell Bench Press, Bent Over Reverse Dumbbell Flies, and L-Sit Tuck-to-Extensions
3 rounds for quality of:
10 Dumbbell Bench Press, pick load @21X1
Rest 45 secs
15 Bent Over Reverse Dumbbell Flies, pick load
Rest 45 secs
6 L-Sit Tuck-to-Extensions @1212
Rest 45 secs
WOD
5 rounds for time of:
6 Hang Power Cleans, 115/75 lbs
9 Handstand Push-ups (Pike Pushups)
12 Push Press, 115/75 lbs
Rebuild Option
3 RFQ
6 Dumbbell Renegade Rows, pick load @2111
9 Weighted Sit-Ups @2111
12 Dumbbell Push Press, pick load @2111
XT Strength
Kneeling Squat Jumps 3x5
Clean Pulls 3x5
Hang Squat Clean : 3-3-3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
Scaling: The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
3 RFQ (if time)
SA Landmine Row x 16-20 (8-10/each)
Farmer Carry x 1 Lap (1 KB/Heavy)
+
GHD Sit-Ups 2x 10-15 (as the machine is available throughout class)