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Extra Credit 6.24.19

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Monday 6.24.19

WOD: “Sky Zone”

Extra Credit:
Muscle-ups: 3 sets (Rest as much as needed between sets):
* 100% of Max Unbroken Set of Muscle-ups

Pull-ups: 3 sets (Rest as much as needed  between sets):
* 100% of Max Unbroken Set of Strict Pull-ups

 

Tuesday 6.25.19

“Tarzan”

Extra Credit:

Complete 5 sets of 5 reps at 80-85% of your 1 Rep Max Bench Press*
*After each set perform 15 Banded Tricep Push-Downs

Wednesday 6.26.19

WOD: “Raining 3’s”

Extra Credit:
Tabata GHD Sit-ups (4 x :20 on / :10 off)
– Rest 1 minute –
Tabata Rogue Echo Bike (4 x :20 on / :10 off)
– Rest 1 minute –
Tabata GHD Hip Extensions (4 x :20 on / :10 off)

Thursday 6.27.19

Rest Day / Active Recovery

Friday 6.28.19

WOD: “Men in Black”

Extra Credit:
3 Rounds:
500m Row
*Rest 2:00 between attempts (Focus on staying consistent)

Saturday 6.29.19

WOD: “Tread Water”

Extra Credit:
4 Rounds (Not for Time):
6-8 DB Bent Over Rows / side (20×1 Tempo)
:30 Tuck Hold (Adv. Hollow Hold)
:30 Rest