a) WARM UP:
Then 2 rounds:
Then grab a bar, warm up the bench press. |
b) STRENGTH:
STRICT LYNNE 5 Rounds:
Transition immediately into the strict pull-ups after the bench press. Rest 4:00 between rounds. ** Two scores for today’s workout – across the five rounds, total bench press repetitions and total strict pull-ups (scaling options: For bench – first round is at least six bench press repetitions. For pull ups – 6 rep minimum using bands). |
c) Row conditioning:
3 Rounds:
|
d) STRENGTH ACCESSORY:
e) GYMNASTICS ACCESSORY: Muscle Up work – Every 30 seconds, for 6 minutes (4 sets) of:
Followed by. . . Every 30 seconds, for 6 minutes (4 sets) of:
*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip) |
f) POST-WOD RECOVERY:
|