Wednesday the 22th
Workout-
First-
Warmup-
Three Rounds
10 Banded Good Mornings
10 Banded Facepulls
1 minute Banded March
then
three rounds
1 minute monster walks
Worlds Greatest Stretch
3 Down dog w/ toe touches
Second-
Playing on the Bar
Try some or all of the following
10-20 mins
- Strict Pull ups for failure (how many can you do?!)
- L-Holds (how long can you hold it??)
- Muscle Ups (can you do it? How many??)
- Play with the false grip
- Swing around for a while at your own pace
Third-
El David
For Time:
(record your time!)
85lbs or 60% of Clean&Jerk 1RM BB
2000m Row
20 Deadlift
20 Hang Clean
20 Thruster
20 cal Air Bike
El David is tricky. You have to pace your 2000m row (or run if you don’t have a rower) to immediately deadlift after. Try to complete all 20 deadlifts, then break up the next movements how ever you need. At the end, power through the 20 cals (or 400m run) for the end.
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