Friday, October 19, 2018

Power

Front Squat Every 1:30
3 @ 70%
2 @ 72%
1 @ 75%
3 @ 72%
2 @ 75%
1 @ 77%
3 @ 75%
2 @ 77%
1 @ 80%

WOD
"Wodapalooza #5"
15:00 AMRAP
30 Back Squat (115/85)
30 Toes to Bar
30 Back Squat
30 Handstand Push Ups
30 Back Squat
10 Ring Muscle Ups

*Scale for Muscle Ups is 30 Pull Ups
*Barbell Comes From the Floor

*Courtesy of Wodapalooza Online Qualifier

A Tip For Today
With all the movements being extremely hip intensive today, the gymnastics movements will be under pressure!  Remember what we have been working on for the past six weeks with your kipping, hollow, and arch positions.  If you can think about getting long on your toes to bar and muscle ups (or pull ups) your momentum from your kip will make them smoother and faster with less effort.