Tuesday – 4/9/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
Tabata Machine

(Mobility)
-:30 Wrist Stretch
-10 Russian Baby Makers
-:30 Puppy Dog

(Specific)
-7 Pike Push-Ups
-7 Scap Pull-Ups
-7 Air Squats
-7 Wide Air Squat
-7 Narrow Air Squats
Then
2 Rounds
-7 RDLs
-7 Strict Press

METCON
AMRAP x 12
-2 Deadlifts (heavy as possible)
-5 Strict Pull-Ups (kip to scale)
-5 Strict HSPU (2 Wall Walks to scale)

Rest 3:00

For Time (12 min. CAP)
-100 Air Squats
-50 Push Jerks (135/95)
-100 Air Squats

Cash Out:
-100 Russian Twists (w/ 5# plate)

*For part A I want you to use the heaviest weight you can manage for multiple rounds. If you can’t perform 5 reps of the strict movements, then you can change it to a number you can manage, even if it’s 2 or 3. I want you to keep moving. Get some good skill work in and get some good strength in! Quality is more important than rounds today. You may climb in weight as well. Shoot for about 8-10 rounds. If you can get more than that, you probably went too light.

EXTRA CREDIT
[Strength]
Power Cleans
5 x 3 @ 70%

Power Jerk
5 x 3 @ 60%

Overhead Squat
5 x 3 @ 70%

[Gymnastics]
7 to 10 Rounds of Complex
-1 Strict Ring Muscle-Ups
-1 Ring Swing
-1 Ring Muscle-Up
-1 Ring Dip
*Focus on staying tight and long, feet together, don’t break.

[Accessory]
3 Sets
-Half Kneeling Single Arm Landmine Press x 8 reps /side
-Single Arm Farmer Carry x 200′

[Engine]
Ski Erg
2k Time Trial
*This is a test so give it your all.