171015

Training Plan for Monday, October 16th, 2017:

Wod with Class:

“15.3”

14 min AMRAP:
7 Muscle-Up
50 Wallball
100 Dubz

Conditioning:
3 Rounds:
25/20 Cal Bike
3 Legless Rope Climb

Front Squat, Weighted Pull-Up, Strict Press, Bent-Over Row:
2 x 5*

*After a day of rest, the lifting today should feel easy and that’s how it should be. Get the reps in.

Midline Stability:
5 Rounds:
12 G.H.R.
12 Side-Plank Reach Through (Each side)

Power Clean EMOM:
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets