WEDNESDAY WORKOUT

More Strength testing before Games training kicks off next month!

Strength 15 - 20 Minutes:
Front Squat 1RM or 3RM - If you have a previous 1RM or 3RM established, AND you actually know the number (you logged it), you can shoot for a new 1RM. However, if you do not have a previously established 1RM or 3RM, you will go for a new 3RM today. This will also be at the Coach's discretion which of these you'll be going for today. Less experienced lifters will probably be attempting a new 3RM.


Then...


"1/4 Nate"

As Many Rounds As Possible in 5 Minutes of:

2 Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)

*Chest2Bar Pull-ups will be a substitute if you cannot perform Muscle Ups. However, you must do 4 Chest2Bar Pull-ups per round, instead of the 2 Muscle Ups. You may kip for the Handstand Push-ups, but if you're scaling, make it challenging.

MONDAY WORKOUT

SKILL: 20 Minutes
Muscle Ups, Bar Muscle Ups, Handstand Push Ups & Handstand Walking

WORKOUT: 20 Minutes
"Nate-ish"
2 Ring Muscle Ups, 2 Bar Muscle Ups OR 4 Jumping Barbell Muscle Ups (Pick The Hardest Option)
4 Handstand Push Ups, 8 Feet Handstand Walking OR 8 SUPER STRICT Push Ups (Pick Hardest Option)
8 KB Swings (53#/35#) (Finish All The Way Overhead)
* As Many Rounds As Possible In 20 Minutes *

Lots of difficult movements on this one so pick the hardest version of this workout that you can legitimately continue to do for the full 20 minutes... Use the warm up/skill time to figure out what the best version of this WOD is for you...

BEEN A CHALLENGING WEEK OF WODS SO FAR IN LONGER TIME DOMAINS, BUT WE NEED TO BE A MASTER OF ALL MOVEMENTS AND TIME DOMAINS SO KEEP WORKING AT IT & GET BETTER!!

POST YOUR TOTAL ROUNDS AND WORKOUT SET UP TO COMMENTS