WODconnect

barbell cycling Workout

If you take class today, do so trough out the cycle!

In class:
Macho man prog 3.
E3M 30MIN
6 - 6 - 6
RX 60/40kg
or
@37% C&J

3x
10S. Hollow Sliders on bench. Can be done on a rower as well
7 Front Lever Pull Down Holds
10 Jumping Lunges
20s. HS hold

2 rounds 5 reps each
- front squat
- jerk drop (BB eye level, hells off and drop to power)
- Clean pull under
- Jerk dip + drive
- high hang clean
- Clean and push jerk

For 25 min AMRAP
1 round of DT (60/42kg )
1 round of Nate(24/16kg)

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings

  • Muscle-ups -> banded -> c2b
  • HSPU -> 1 abb mat ->DBL DB z press PICK ONE SCALE AND USE IT TROUGH OUT AMRAP, DO NOT SWITCH AS THIS IS NOT ALLOWED IN ANY COMPETITION OR DURING THE OPEN EVENTS.