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Extra Credit 6.10.19

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Monday 6.10.19

WOD: “Training Wheels”

Extra Credit:
Every 2:00 for 10 minutes perform:

2 Hang Squat Snatch + 1 Squat Snatch

*This should be a weight that you can hit the 3 reps with no misses, and also can focus on technique. You may choose to slightly add weight after a few sets.

 

 

Tuesday 6.11.19

WOD: “Race to the Rock

Extra Credit:

Complete 5 sets of 5 reps at 70% of your 1 Rep Max Bench Press*
*After each set perform 15 Banded Tricep Push-Downs

 

Wednesday 6.12.19

WOD: “Life Support”

Extra Credit:

4 Rounds (Not for TIme):
8-10 Bent Over Rows/arm
15 GHD Hip Extensions
8-10 DB High Pulls/arm

 

 

Thursday 6.13.19

Rest Day / Active Recovery

 

 

Friday 6.14.19
WOD: “Karabel”

Extra Credit:
Muscle-ups: Every 2:00 for 4 sets:
* 60-70% of Max Unbroken Set of Muscle-ups (Ex. Max is 10 perform 6-7)

Pull-ups: Every 2:00 for 4 sets:
* 60-70% of Max Unbroken Set of Strict Pull-ups (Ex. Max is 10 perform 6-7)

 

 

Saturday 6.15.19
WOD: “Your Favorite Co-Worker”

Extra Credit:

5 min EMOM:
1 Squat Clean @ 90-95% of your 1 Rep Max

* Base this weight off of your current 1 Rep Max. If you plan to stay inside to lift, please be courteous the coach and do not drop the weights while they are talking. Take some time to work up to your weight and stay there for all of the sets.