Tuesday September 2, 2014

To keep us on track and not missing a pull-up or squat day this cycle, today we will be hitting them both, followed by a quick but effective little AMRAP. Come in ready to hit a quick warm-up and get right to the strength training.

Strength: Front Squat
Advanced – 5x2 @ 80 - 85%
Beginner/Intermediate – 3-3-3-3-3

-then - Pull-ups

Advanced – Weighted 3-3-3-3-3
Intermediate – Strict 1 weighted (5-10#) + 3 strict
Beginner – From Knees with toe-nail spot 3-3-3-3-3 (raise bar from last week if possible) with 5-10 hanging lat activations drills between each set

WOD:

AMRAP 8 minutes:

Advanced: RX’d

5 OH Lunges (each leg) (95/65)
10 Ring Push-ups
15 D.U.

Intermediate:

5 OH Lunges (each leg) (45/25 plate)
10 Parallette Push-ups
15 D.U. or 45 Singles

Beginner:

10 Lunges (5 each leg)
5 Push-ups
25 Single Unders