Tuesday 1.23

Tuesday 1.23



Strength : Press
Find a 1 rep max

WOD : 30-20-10
Toes to Bar
Pistols (alt)
Box Jumps 24/20 (full stand)
immediately after last rep perform 100 push-ups

S: V-Ups, Jumping Squats, 50 Push-Ups (scaled or not scaled)
L1: Scaled TTB and Pistols, 75 Push-ups

Rx+: 30/24



Lift : Jerk (Push)

Accessory : Press and Strict Pull-Ups

Conditioning : 30-20-10
Calorie Row
Weighted Situps
STOH 75/55


The Program

1. Strength and WOD
– Perform 3+ Strict MU (or strict ring pull-ups) between press attempts

2. 2 Rounds
20 Bar Facing Box Jump Over 24/20
10 Muscle Ups/15 Bar MU (ring is Rx, Bar only if unable to do ring)
60 Double Unders
8 DB Power Clean 55/35
20 (10/10) DB Walking Lunge
60 Double Unders
Rest 5:00

After 2nd round and rest, perform E2m for 5 sets : 5 Hang Power Clean + 5 Front Squat + 5 STOH 205/135


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