Tuesday – 7/2/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
With a Partner…
3 Rounds Each
P1 Performs 15 Unbroken Wall Balls
P2 Holds Plank

(Mobility)
-8 Kang Squats
-8 Empty Bar Good Mornings
-8 Jefferson Curls
-8 Squatting Rack Openers

(Specific)
Clean & Jerk Tech.

“STRENGTH”
For Time
-15 Clean & Jerks (135/95)
-1 Mile Run
-15 Clean & Jerks (185/125)
*Compare to 8/24/2019
I want this to feel like your strength work today, so make sure that weight is challenging. I approve an RX+ option for people to go heavier and record your scores in your comments on SugarWOD. RX+ numbers should be 50% of 1RM on the first 15 reps and 70% of 1RM on the 2nd set.
*CAP is 18min. You should NOT be done in 10min. That means your weight is too light. If you want to lift lighter, then consider doing 30 reps instead.

METCON
-20 Russian KB Swings (70/55)
15 – 12 – 9 – 6 – 3
-Box Jump Overs (30/24)

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Gymnastics]
Every 90 seconds for 18 minutes (3 rounds)
Minute 1 – 1 Max Set of Strict C2B Pull-Ups
Minute 2 – 200′ Suitcase Carry + Waiter’s Carry (Lt Arm Overhead)
Minute 3 – 200′ Suitcase Carry + Waiter’s Carry (Rt Arm Overhead)
Minute 4 – 10.10.10 L-Sit Hold (Rest 3 to 4 seconds between 10 sec efforts)

[Gross Strength]
Back Squat
EMOM x 5
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 65%
Set 3: 2 reps @ 70%
Set 4: 1 rep @ 75%
Set 5: 1 rep @ 80%
Rest 1 minute
E2MOM x 6
Set 6: 1 rep @ 85%
Set 7: 1 rep @ 85-90%
Set 8: 1 reps @ 90+%

[Engine Builder]
3 Rounds
-35/25 Cal Bike
Rest 30 sec
-35/25 Cal Bike
Rest 30 sec
-35/25 Cal Bike
Rest 3 to 4 Minutes