Class:
1) Max Effort Sled Drag -- Fight for a very heavy weight on this, try to destroy your entire being through your effort and attitude.
2) 3 RFT w/ Partner:
20 Curtis P
40 Box Jump Overs
*This will be really good partner work, try to keep up a 100% pace the entire time, do NOT slow down or let your partner take a second off!*
Extra:
Skill work:
a) EMOM7:
Muscle-Up work - If you can do Muscle-Ups work on your technique both in the kip and kipping the dip. Legs should be long, rings square and efficient hips. Limit to 5 or 6.
If you cannot do a muscle-up drill 5-6 Transitions + 5-6 Dips EMOM.
b) EMOM7:
3 Sets of 5 T2B Unbroken - Work on your pacing and rest schemes as if it was the Open workout from this past weekend and you were doing a set of 5, 10s Rest, Set of 5, 10s Rest, Set of 5. Try to stay consistent and MAKE NOTE of when you break off of this plan/scheme.
A. EMOM 7
ReplyDelete3 sets of 5 T2B unbroken
*try to maintain this as long as possible*
~Maintained the 3x5 for the first 4 minutes and then did 5-3-2 for the next 3 minutes~
B. EMOM 7
muscle-ups
(5-5-4-4-4-3-3)
Class wod:
C. Max 50 ft sled pull
*7 plates stacked on top of sled. Started at empty sled and then kept adding plates*
D. For time with Alex:
20 Curtis P's @95# (alternate every rep)
40 box jump overs @24" (alternate every 2 jump overs)
Time=10:55
Solid sesh