WOD: August 1, 2017

Tuesday

A1 – Every 2 minutes for 22 Minutes complete 1 round of the following

2 Muscle Ups (bar/rings or sub 2 chin ups and 2 dips at tempo 4010)

3 Split Jerks (no rack today, bar starts on the floor.)

4 Plyo Push Ups

(Increase weight throughout on the jerks!)

B1 – Bench Press

75% x 5 reps

80% x 5 reps

85% x Max reps NOT to failure, leave 1-2 reps left in the tank

(again take 90% of your estimated 1rm and use that number to plug in to the percentages)

C1 – Dips

4 sets of 8 reps at tempo 12×0 and rest 90 seconds (if 8 at body weight is easy add weight)

C2 – Bent Over Rear fly delt

4 sets of 25 reps (keep it light!)

C3 – Handtand Holds (use wall for assistance or free standing)

4 sets of 20-30 seconds

Close out –

3 x 3 Turkish Get Ups

3 x max effort L – Sits

2 x No feet rope climbs