180911

Jesse Training Plan

Training Plan WOD for Tuesday, September 11th, 2018:

WOD With Class:
3 Rounds (20 min cap):
800m Run, or 1k Row, or 2k Bike
5 Strict Muscle-Up
10 Clean & Jerk 135/95-lb

Strict Weighted Pull-Up*
7 x 2
*Superset with 30 sec. weighted Plank

Conditioning:
4 Rounds:
15 Handstand Push-Ups
15 SandBag Cleans 100/70-lb
15 Weighted GHD Sit-Up 20/14-lb

Aerobic Capacity:
3 x 3 Min Bike
*Rest 3 Min Between Rounds
4 x 2 Min Bike
*Rest 2 Min Between Rounds
5 x 1 Min Bike
*Rest 1 Min Between Rounds

Jerk:
4 x 2 @ 80%