Friday Sept 28, 2018

September 28, 2018

 The Vitality Nutrition 30 Day Challenge Starts Monday! Get the base of your pyramid in order. Register here.

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OT90 x 6
Odd - 5 Deadlift at 75%
Even - 5 Strict Press @ 75%

 

5 Min AMRAP
3 Power Clean (155/105)
6 Toe to Bar
9 Air Squat

5 Min Rest

3 Front Squat (155/105)
6 Pull ups
9 Box Jumps (24/20)

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6:45pm Weakness WOD

Oly
1) Clean & Jerk – 75% x 3+1 x 2, 80% x 2+1, 85% x 2+1, 90% x 1
2) Clean Pull – 90% x 3 x 3
3)Back Squat – 80% x 5 x 3


Gymnastics
1) Ring MU Negatives - foot assisted
2)1 HSPU to 6 side to side shuffle. - 4 sets
3) OTM x 6 Ring Row + Transition + Ring Dip
4) Tabata V- Sit ups


Conditioning
Max Distance in 18 min
With 8 x 30 fast surges spaced at least 1 min apart

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