Tuesday, June 4, 2019 - Train8nine
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Tuesday, June 4, 2019

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Coaching Tip:  This is a deload week, so you will see mostly light load and higher volume.  Today, although we are using a barbell and a oly/power movement, this is considered barbell cycling, so choose a light load and move fast.

 

FITNESS

PERFORMANCE

LIFT 8N

3 rounds

Every minute on the minute for 4 minutes you’ll work for the first :40 seconds than rest and move on to the next station during the :20 seconds.  If you complete the reps before the :40, you’ll rest longer

1st minute: 20 KB Romanian Deadlift
2nd minute:  15 Supine Ring Rows
3rd minute: 20 Banded Good Mornings
4th minute: 15 Rower Ham Curls

*you will stop at each station when you reach the rep count or the :40 seconds, whichever comes first.

WOD

4 rounds of

1-minute max DB Clean to Press
3 minutes max Row
1-minute max Lateral Bar Hop Burpees

*rest 1 minute between rounds

4 rounds of

1-minute max Hang Power Cleans
3 minutes max Row
1-minute max Lateral Bar Hop Burpees

*rest 1 minute between rounds

WYO: 65/50
GBP: 95/65
BRB: 135/95

FINISHER

5 minutes of mobility

 

COMPETITORS:

A- 6 x 2 Overhead Press RPE 8

B- 3 x max strict 10# plate deficit handstand push-up
*use abmat for safety 

C- COMPETE- Perform today’s Metcon @ BRB

D- Core Work – Not for time
3 rds of
15 Toes-thru- Rings
20 Cable Crunches
(use back room cable)

E- 3 x RPE 8 Matador Dips 

F- 3 x 30 Cable Facepulls

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