Tuesday 11.6.2018

 

“FITNESS”

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Seated Dumbbell Press x 6-8 reps @ 2111
Station 2 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 3 – Hollow Hold x 30-40 seconds
Station 4 – Double Under Practice x 40-60 seconds

B. Complete as many rounds and reps as possible 3 minutes of:
12 Push Presses
9 Burpees
6 Strict Pull-ups

Rest 3 minutes, and repeat for a total of 3 working sets. Pick up each set where you left off on the set prior.

“PERFORMANCE”

A. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 2-3 reps

Goal is to establish a 3-RM by your last set.

B. Complete as many rounds and reps as possible 3 minutes of:
12 Push Presses (115/75 lb)
9 Burpees
6 Strict Pull-ups

Rest 3 minutes, and repeat for a total of 3 working sets. Pick up each set where you left off on the set prior.

“COMPETITION”

A. Every minute, on the minute, for 12 minutes:
Mins 1-4: 3-5 Ring Muscle Ups (must be unbroken)
Mins 5-8: 20-30ft Handstand Walk (must be unbroken)
Mins 9-12: 10-15 Chest-to-Bar Pull-ups (must be unbroken)

B. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 2-3 reps

Goal is to establish a 3-RM by your last set.

C. Complete as many rounds and reps as possible 3 minutes of:
12 Push Presses (115/75 lb)
9 Burpees
6 Strict Pull-ups

Rest 3 minutes, and repeat for a total of 3 working sets. Pick up each set where you left off on the set prior.

“ENDURANCE”

1 Minute Assault Bike @70%
1 Minute Assault Bike @80-85%
1 Minute Assault Bike Easy

x 10 sets

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