Wednesday – 7/10/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
300m Run
2 Rounds
-4 Burpees
-6 Jumping Pull-Ups
-8 Air Squats

(Mobility)
Twisted Cross x 10
Puppy Dog Stretch x 30 sec

(Specific)
Gymnastics Practice

METCON
Every 10 minutes, for 30 minutes
-10 Burpees OTB (Rx+ Ring MU)
-20 Deadlifts (185/125)(Rx+ 225/155)
-30 Pull-Ups
-400m Run
Score = slowest round
*Perform Bar Muscle-Ups if you can do them. Also scaling to Jumping Bar MU is an option. Grab a box and simulate your kip, but make your jump + sit-up challenging to get over the pull-up bar.

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.

[Accessory]
2 Sets
-40 Banded Hamstring Curls
-20 Banded Good Mornings
-Rest 60 seconds

[Gross Strength]
6 Sets
1 Pause Front Squat @ 24×1 + 1 Front Squat
Rest 2 minutes between sets
*Build over the course of 6 sets to your heaviest possible set within the tempo restrictions. 

[Midline]
4 Sets
-10 Suitcase Deadlifts /side
-30 sec Supine GHD Hold
*Rest as needed between movements

[Gymnastics]
For Time
-30 Strict HSPU

[Engine Builder]
“AB-30”
For Max Cals
-30 Minute Assault Bike
*This is as much mental as it is physical. Give this test the respect it deserves and stay focused for the entire 30 minutes.