“Strength”<\/p>\n
3 sets
\nMax Reps Strict Pull-Ups
\nRest 1:00 Between Sets
\n*No Kip to Assist
\n*Everyone attempts a pull-up first
\n*If pull-ups are 1 rep, finish out the sets
\nwith ring rows.
\nSilver: Feet Elevated Ring Row
\nBronze: Ring Rows<\/p>\n
“Conditioning”<\/p>\n
16 EMOM
\nMin 1: Max Reps Cal Bike
\nMin 2: Max Reps Hang Power Clean (115\/85)
\nMin 3: Max Reps Box Jumps
\nMin 4: Rest<\/p>\n
“Finisher”<\/p>\n
3 Sets
\n10 Barbell Bicep Curls
\n10 Banded Tricep Extensions<\/p>\n
<\/p>\n
“Strength”<\/p>\n
3 sets
\nMax Strict HSPU
\nRest 1:00 Between Sets
\nSilver: Push-Ups
\nBronze: Kneeling Push-Ups
\n*No resting in the bottom for either
\n*Hips off ground for push-ups<\/p>\n
“Conditioning”<\/p>\n
15min AMRAP
\n15 Wallballs (20\/14lbs)
\n50 Double Unders
\n20ft. Handstand Walk (Walk out 10ft. from rig, turn around and walk 10ft back to rig)<\/p>\n
Silver: 2 Wall Climbs
\nBronze: 50 Singles, 1 Wall Climb, (10\/8lbs)<\/p>\n
“Finisher”<\/p>\n
2 sets
\n5 Plate Y-T-W
\n10\/10 SA DB Lateral Raise<\/p>\n
<\/p>\n
“Conditioning”<\/p>\n
Partner WOD<\/p>\n
Mins 0-25
\n5K Row
\n*Trade Every 500m<\/p>\n
Silver\/Bronze: 4K Row<\/p>\n
Mins 25-30
\nMax Rep Sit-Ups
\n*Trade Every 20 reps
\n*While 1 parnter does sit-ups, the other is holding a wall-sit<\/p>\n
<\/p>\n
“Strength”<\/p>\n
3 sets
\nMax Reps Ring Muscle Ups
\nRest 1:00 Between Sets
\nSilver: BMU
\nBronze: Dips (box or ring)<\/p>\n
“Conditioning”<\/p>\n
Open 14.2\/15.2
\nIn 3:00
\n2 Rounds Of:
\n10 Overhead Squats
\n10 Chest-To-Bar Pull-Ups
\nIf the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 12.
\nIf the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 14.
\nIf the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 16.
\nFollow the same pattern until you fail to complete both rounds within 3 mins.
\n*If failure is met, continue working out treating it like a 12min AMRAP<\/p>\n
Silver: (75\/55), Pull-Ups
\nBronze: (45\/35), Ring Rows
\n*Scale to front squats for mobility issues<\/p>\n
<\/p>\n
“Strength”<\/p>\n
3 sets
\nMax Reps Toes-To-Bar
\nRest 2:00 Between Sets
\nSilver\/Bronze: Hanging Knee Raises
\n*Knees must brake parallel
\n*Dropping off the bar stops the set<\/p>\n
“Conditioning”<\/p>\n
1-2-3-4-5-6-7-8-9-10
\nDeadlift (275\/185)
\nBurpees Over Bar<\/p>\n
Silver: 225\/135 or 60-70%
\nBronze: 135\/95<\/p>\n
“Finisher”<\/p>\n
2 Sets
\n15 KB Glute Bridge
\n8\/8 Alternating Cossack Squat<\/p>\n
<\/p>\n
“Conditioning”<\/p>\n
“Kelly”
\n5 Rounds For Time
\n400m Run
\n30 Box Jumps (24\/20″)
\n30 Wall Balls (20\/14)<\/p>\n
Silver: 20\/16″, 14\/10lbs
\nBronze: 400m, 20BJ (20\/16″), 20 WB (10\/8)
\n*Can always scale to step-ups<\/p>\n","protected":false},"excerpt":{"rendered":"
Monday 11\/15 “Strength” 3 sets Max Reps Strict Pull-Ups Rest 1:00 Between Sets *No Kip to Assist *Everyone attempts a pull-up first *If pull-ups are 1 rep, finish out the sets with ring rows. Silver: Feet Elevated Ring Row Bronze: Ring Rows “Conditioning” 16 EMOM Min 1: Max Reps Cal Bike Min 2: Max Reps … Read more<\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[11],"tags":[],"_links":{"self":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/1892"}],"collection":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/comments?post=1892"}],"version-history":[{"count":1,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/1892\/revisions"}],"predecessor-version":[{"id":1894,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/1892\/revisions\/1894"}],"wp:attachment":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/media?parent=1892"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/categories?post=1892"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/tags?post=1892"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}