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Tuesday 130618

17
Jun

Tuesday 130618

Strength/Skill:
Warm up:

AMRAP in 3 Minutes:

  • 4 Pull Ups
  • 5 Burpees
  • 6 Squats

Strength:

In 8 sets or fewer, build to a 1-RM High Bar Back Squat

  • Set 1 – 50% of possible 1-RM x 5 reps
  • Set 2 – 65% of possible 1-RM x 4 reps
  • Set 3 – 75% of possible 1-RM x 3 reps
  • Set 4 – 85% of possible 1-RM x 2 reps
  • Set 5 – 90-95% of possible 1-RM x 1 rep
  • Sets 6-8 – Test 1-RM

*Sets 1-4 Every 90 Seconds and then Sets 5-8 Every 3 Minutes.

6 Sets: (Top Every 90 Seconds)

  • Weighted Pull Up x 1

Skill:

WOD:
For max reps:

  • 60 seconds of Pull-Ups
  • Rest 2 minutes
  • 60 seconds of Strict Handstand Push-Ups
  • Rest 2 minutes
  • 60 seconds of Kipping Hanstand Push-Ups
  • Rest 2 minutes
  • 60 seconds of Ring Dips
Additional:
  •  Squat/Hip Mobility

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