Tuesday, September 7
Hope everyone had a great weekend! We’re back at it…
Rebuild 12pm (programming below)
XT Strength 5:30pm (programming below)
Group Fitness Classes
Warm Up + Skill: Rowing Pick Drill
Gymnastics Strength (Day 11 of 20):
Pull-Up:
Toe Spot Strict Pull Ups +Negatives - 5x5
SA DB Bent Over Row 4x24
Muscle-Up:
Top Ring Transitions 3x10
Segmented Ring Row 3x10
WOD:
For Time:
20 Pull-Ups (Jumping Pull-Ups) (Rx+: 10 Bar Muscle-Ups)
100 Squats
20 Pull-Ups (Jumping Pull-Ups) (Rx+: 10 Bar Muscle-Ups)
100 Row Cal
Mobility: Shoulders
Rebuild:
A1) Front Rack Cossack Squats 8-10 reps @ 30x1
A2) SA KB Z Press 8-10 @ 30x1
B1) Glute bride SA Bench Press 8-10/side @ 2020
B2) SA KB Crossbody RDL 8-10/side @ 30x1
Core Finisher (if time)
XT Strength:
Warm-Up: Dot Drill
Hang Clean 3x5
DL 3x5
Split Squat 3x5/each
Sit-Ups 3x25
Core: Windshield Wipers 4x:30/:30