WOD / Monday, August 13

Strength/Skill

Every 1:30 x 5 sets, complete: 

1 Hang Squat Clean + 1 Front Squat

Rest, then...

7 rounds for time of: 

3 Bar Muscles-ups or 9 C2B Pull-ups 

5 Hang Squat Cleans, 135lbs/95lbs

7 Handstand Push-ups 

Beach Muscles 

3 sets of: 

10 Seated DB Curl to Press 

1:00 Side Plank/side

Competitors 

1. Strength/Skill

2. WOD 165lbs/115lbs

3. Aerobic 2 sets of: 5 x 300m Run; Rest 1:00. Rest 3:00 between sets. 

4. Gymnastics EMOM x 10:00 of: Odd - 3-5 Strict C2B Pull-ups Even - 2-3 Ring Muscle-ups

Powerlifting (10:00am) 

A. DB Glute Bridge Flat Bench: 3 sets x 5 reps 

B1. Single-arm DB Rows:  3 sets x 10 reps/arm

B2. Plyo Push-ups: 3 sets x 10-12 reps 

C. Ski Erg:  21-15-9 Calories (alternate sets with a partner

CFLV Weightlifting 

1. Snatch  (80-85%/2) x 5  

2. Clean Pull (110%/2) x 3  

3. Back Squat Work up to a 3RM then do 90% of that 3RM for 3 Reps x 3 Sets  

4A. Dumbbell Press 8 Reps x 3 Sets 

4B. GHD Sit Ups 10 Reps x 4 Sets

Rocco Di Jerlando