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Monday, May 24, 2021

Monday, May 24th

Warmup:

3 Rounds: 

10 Banded Pull Aparts

:30 Crossed Prayer Stretch/Side

12 Elevated Reverse Lunges

1:00 Saddle Archer Stretch

Strength: 

Bench Press: 6 x 3 (3 second controlled descent)

Superset with 15 banded tricep extensions

Note: For this strength piece today, focus on hitting the same part of your chest on every rep and having the same pace throughout each descent.
WOD:

For Time: 

5 Rounds: 

8 Deadlift

6 Hang Power Cleans

4 Push Jerk

2 Muscle Ups/4 Chest to Bar/6 Pull-ups

Rx+: 155/105, Muscle Ups

Rx+ 115/85, 4 Chest to Bar

Intermediate: 95/65, 6 Pull Ups

Beginner: 65/45

Cooldown:

Stretching

Note: The weights for each of the movements should be the same for the workout. Pick a HARD option for the pull-ups. Use this as an opportunity to work on barbell cycling as well as gymnastics under fatigue.

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