TUE11SEP2018

WOD

Strength
Deadlift: 7 sets of 4, Every 2 min, NOT T&G

Conditioning
6 Rounds for Times, Every 3 Minutes:
6 Pull-ups
8 Burpees
10 Alt. DB Snatch (50/35)

Extra

Before
Clean from 3in deficit, pause at deficit height: Every 2 min complete 2 reps @ 85% x 4 sets

3 sets on rings: 15 sec. hollow hold + 3 Toes to rings + 15 sec. arch hold + 3 strict hollow pullups
*never lose connection from hip to shoulder

10 min EMOM: 3 H/A Kip + 3 Chest to Rings + 1 ring MU
*scale as needed

Midline – After
30 sec on 30 sec off for 4 rounds of UB Hollow Rocks

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s