June 7th, 2017

The key to today's workout in small consistent sets. Trying to do too much on the first set of handstand walks or wall-balls can set you back for the deadlifts and muscle ups at the end of the workout. Breaking the handstand walk into manageable segments, like 20-30ft, and the wall-balls down to 15s and 10s can pay dividends for the deadlifts and muscle ups. Push through those last sets of muscle ups to finish strong today!  

Lift:
EMOM for 12 mins
2 Squat clean starting @65% adding 2.5% every 2 mins

8 x 1 Rack Pulls above the knee @97.5, 100, 100, 100, 102.5, 102.5, 105, 107.5%

Core Work:
1:00 Total L-sit
100 Hollow Rocks
1:00 total GHD parallel Hold

WOD:
Run 1 mile
120 ft Handstand Walk
60 Wall-balls @30/20#
30 Deadlifts @185/115#
15 Muscle-ups

Connor MartinComment