Tuesday July 23 2019 Nowhere Fast
Time
Tuesday July 23 2019
Gymnastic Focus Work
Not for Time:
1:00 Light Bike or row or run + 12 Strict Pull-Ups RX+ 60% Max Ring MU
1:00 “ + 12 Strict Ring Dips
1:00 “ + 9 Strict Pull-Ups RX+ 50% Max Ring MU
1:00 “ + 9 Strict Ring Dips
1:00 “ + 6 Strict Pull-Ups RX+ 40% Max Ring MU
1:00 “ + 6 Strict Ring Dips
Power Clean
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean
Set #1 - 60% of 1RM Power Clean
Set #2 - 64% of 1RM Power Clean
Sets #3+4+5 - 68% of 1RM Power Clean
https://www.youtube.com/watch?v=KwYJTpQ_x5A
WOD:
'Nowhere Fast'
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute - 5 Toes to Bar
RX 135/95 lb RX+ 155/105
The workout starts with 5 Toes to Bar.
Midline Conditioning
4 Rounds:
250m Row
12 wall ball situps
