170615

Training Plan WOD for Thursday, May 15th, 2017:

Wod with Class:
45 Bench Press 155/105, or 50% 1RM
30 GHD-Sit-Up
15 Rope Climb
30 Bench Press
20 GHD-Sit-Up
10 Rope Climb
15 Bench Press
10 GHD-Sit-Up
5 Rope Climb

Snatch EMOM:
(week 2)
5 x 4 @ 65%
5 x 3 @ 70%
5 x 2 @ 75%
5 x 1 @ 80%

*1 minute rest in-between sets

Gymnastics Progression:
2 min Max:
Muscle-ups

Gymnastics Progression:
10 Rounds, alt:
25 sec: Single Leg Box Handstand Kick-Up
25 Hollow Rocks
25 Arch Rocks