170605

Training Plan WOD For Monday, June 5th, 2017:

Wod with Class:
3 Rounds for time of:
21 Wall Balls 20/14
15 Toes-to-bar
9 Clean & Jerks 135/95

*Rest 5 min, then:

4 Rounds for time of:
25 Hand Release Push-ups
1 L-sit Rope Climb, 15 ft

*Rest 5 min, then:

5 Rounds for time of:
15 Calories, Assault Bike
10 Russian Kettlebell Swings 70/53

3 Rounds of BackSquat:
65% x 5
70% x 5
75% x 5+

Complete a set of BackSquat every 2 minutes for 9 rounds. The goal on the plus set is 12-15 reps. If you can easily get 15 reps, increase your 1RM and recalculate your percentages. If you cannot get 12-15 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Power Clean
5 x 4 @ 65%
5 x 3 @ 70%
5 x 2 @ 75%
5 x 1 @ 80%

*1 minute rest in-between sets

Gymnastics Progression:
5 Rounds:
60 ft. Handstand Walk
Band-Assisted Back Lever

Conditioning
5 Rounds, 8 Min EMOM, alt*:
Wallball 30/20
Cal Row

*3 min Rest in-between rounds.