WOD

8/24


MONDAYStrength, Reverse Lunge: 4 x 10 (5 per leg)For Total Reps: AMRAP 1010 Box Jumps 40"/30"20 One-legged squats, alternatingScaling Pistols: (Descending difficulty)Knee-up/Foot-up Reverse Lunge Overhead Lunges 45#/25#One Legged Squat to BoxExtra:Gymnastics, Muscle-up Progression. Week 4, Day 1.A. Toe nail Transition 10 x 2 B. Deficit Push-up 4 x 6 C. Russian Dips 5 x 4 Strength, Bottom Up Front Squat:A. Build to a Heavy 3B.

8/25


TUESDAY'Gwen': 15-12-9 Clean & JerksAt 0:00 15 Clean & JerksAt 7:00 12 Clean & JerksAt 14:00 9 Clean & Jerks*Unbroken Clean & Jerk, once you start a set the bar cannot rest on the ground. Goal is to use the same weight on all 3 sets. Cash-out: 2 Rounds30 Second Hollow Hold30 Second Mountain Climbers30 Second Glute Bridge Hold (Left Leg)30 Second Glute Bridge Hold (Right Leg)-30 Seconds Rest-

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