Tuesday 2-25-20

Thank you everyone for this surprise bday I appreciate and love you all 🥰

Warm up

4-5 Sets For Quality:

12 PVC Pass Throughs

9 Calorie Row

6 Walkouts

3 Strict Pull-ups

Gymnastic strength

On the 1:30 for 5 sets

1 set Strict HSPU

• This Strict Handstand Push-up piece is a repeat from last week

• The goal of today is to best last week’s effort

• As a reminder, let’s pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds

• For Example: It might be you goal to hold 5 sets of 9 across the board

• The goal is consistency across rounds here, as the score is the lowest of the 5 rounds

• Rounds begin every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

• You can expect to have about a minute of rest between each set of strict handstand push-ups

• Choose a variation that allows you to complete at least 5 reps per set

WOD

On the 4:00 x 5 Rounds:

50 Double Unders

7 Bar Muscle-ups

5 Power Snatches

• In the interval conditioning piece, a new rounds starts every 4 minutes

• You’ll complete the 3 listed movements and rest whatever time remains in the 4-minute window

• Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00

• There is no time component to today’s workout, as your score is the heaviest set of 5 power snatches

• However, these short windows are there to encourage you to move with a sense of urgency through these 3 movements

BAR MUSCLE-UPS

• Choose a bar muscle-up number or variation that you can complete in 1-2 sets

POWER SNATCHES

• You’ll build in weight each round on the power snatches

• Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day

• These reps do not need to be completed touch and go

• Record all 5 weights used, with the final score being the heaviest weight lifted

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