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Friday, January 27, 2023

Alter Real

Skill/Strength:
Every 2 min for 6 rounds
Front Squat 1×6 at 65% 1RM
Front Squat 1×6 at 68% 1RM
Front Squat 1×6 at 70% 1RM
Front Squat 3×3 at 80% 1RM

Metcon:
For time
2-4-6-8-6-4-2 Ring Muscle-ups
-40 Double Unders after each set of MU
-Scale RMU to ring rows+ring dips

Accessory Work:
12 min EMOM
Odd: banded tricep pushdowns till failure
Even: 15 DB Curls (add weight each round)

Mobility:
2 min calf smash
2 min quad smash

Friday
January 27
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
WOD
8:15AM-9:15AM
WOD
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
WOD
11:30AM-12:30PM
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM

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