190812

Training Plan WOD for Monday, August 12th, 2019:

WOD With Class:
9-7-5:
Hang Power Clean 185/95-lb, or 70% 1RM
Muscle-Up*

Power Clean:
Every 90 Sec for 5 Rounds:
2 Power Clean, Build Each Set.

Gymnastics Conditioning:
10-1
Strict Handstand Push-Ups
1-10
Strict Pull-Ups

Aerobic Capacity:
Each For Time:
30 Cal Assault Bike
Rest 1 Min
45 Cal Assault Bike
Rest 2 Min
60 Cal Assault Bike
Rest 3 Min
45 Cal Assault Bike
Rest 2 Min
30 Cal Assault Bike
Rest 1 Min
2 Min Cool Down Ride