June 17, 2019

It’s Blackout Week!

 

a) WARM UP:

  • 7 way Hips
  • Monster Walk
  • Forwards/ Backwards
  • Both sides
  • 20 Glute Bridges (with band)
  • 20 Air squats(with band)
b) STRENGTH 1:

  • Back Squat: 5 sets of 1 Rep at 93% of 1RM

on the 5th set Rep out
c) STRENGTH 2:

  • Strict Press: 5 sets of 1 Rep at 93% of 1RM

on the 5th set Rep out

c) WOD: for time!

  • 21 Hang squat snatch 95/65
  • 9 ring muscle ups (P: 21 dips)
  • 15 hang squat snatch 95/65
  • 6 ring muscle ups (P: 15 dips)
  • 9 hang squat snatch 95/65
  • 3 ring muscle ups (P: 9 dips)
Posted in WOD