Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
STRENGTH
Snatch Deadlift 6×5 @50% of 1RM “last set perform a 5 second descent for every rep”
WOD
4 Rounds
12 Strict Pull-Ups “full lockout at the bottom + Chin over the bar”
9 Double DB Ground to Overhead (50/35)
Rest 2 min in between rounds
GYMNASTICS
3 x 30 Sec Handstand Hold + 7 each arm KB press
STRENGTH
Snatch Deadlift 6×5 @50% of 1RM “last set perform a 5 second descent for every rep”
WOD
4 Rounds
12 Strict Pull-Ups “full lockout at the bottom + Chin over the bar”
9 Double DB Ground to Overhead (50/35)
Rest 2 min in between rounds
GYMNASTICS
3 x 30 Sec Handstand Hold + 7 each arm KB press
STRENGTH
Snatch Deadlift 6×5 @50% of 1RM “last set perform a 5 second descent for every rep”
WOD
4 Rounds
12 Strict Pull-Ups “full lockout at the bottom + Chin over the bar”
9 Double DB Ground to Overhead (50/35)
Rest 2 min in between rounds
GYMNASTICS
3 x 30 Sec Handstand Hold + 7 each arm KB press