Search

Wednesday 02032021

Barbell gymnastics

Hang Cluster Ladder

On the 1:30 x 6 Sets:

Set 1 - 10 Chest To Bar Pull-Ups + 3 Hang Clusters

Set 2 - 10 Chest To Bar Pull-Ups + 3 Hang Clusters

Set 3 - 10 Chest To Bar Pull-Ups + 2 Hang Clusters

Set 4 - 10 Chest To Bar Pull-Ups + 2 Hang Clusters

Set 5 - 10 Chest To Bar Pull-Ups + 1 Hang Cluster

Set 6 - 10 Chest To Bar Pull-Ups + 1 Hang Cluster

WOD 25 min cap

"That Escalated Quickly"

For Time:

3 Rounds:

15 Front Squats

25 Double-Unders / 40 singles

-1,000m/800m Row

3 Rounds:

12 Thrusters

25 Double-Unders

-1,000m/800m Row

3 Rounds:

9 Hang Clusters

25 Double-Unders

Barbell - 95 / 65 lb

https://www.cfib-fcei.ca/sites/default/files/2020-04/Screening%20Questionnaire%20for%20COVID19.pdf






221 views1 comment

Recent Posts

See All

WARMUP gymnastics/ grunt work 2RDS max strict pull-ups / band Sandbag Carry 50 feet max strict ring dips / band Sandbag Carry 50 feet Max Strict Knees to Elbows Sandbag Carry 50 feet Max Wall Facing H

WARMUP STRENGTH Shoulder Press Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85% Set 4 – 6 reps  @ 90% based off 5 RM 3 seated box jumps after every set. weighted vest if you have one.

WARMUP STRENGTH Choice of FS or OHS based on limiter/priority. Front Squat/ OH Squat Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85 Set 4 – 6 reps  @ 90% Rest as needed *% based off