TODAY'S WORKOUT

NEXT LEVEL TRAINING

How you do anything is how you do everything.

WOD for Wednesday // 09.16.2020

GAMES PREP

Weighted Pull-Up [On the 0:00]
In a 7:00 window:
Build to a Heavy Set of 3

Gymnastic Stamina [On the 10:00]
Not for Time:
1:30 Light Assault Bike, 25% Max Ring MU 
1:30 Light Assault Bike, 35% Max Ring MU 
1:30 Light Assault Bike, 45% Max Ring MU 
2:00 Light Assault Bike, 25% Max Ring MU 
2:00 Light Assault Bike, 35% Max Ring MU 
2:00 Light Assault Bike, 45% Max Ring MU 

Conditioning
“Big Clean Complex”
6 Sets:
H.Hang Sqt – Hang Sqt – Full Sqt – PP
H.Hang Sqt – Hang Sqt – Full Sqt – PJ
H.Hang Sqt – Hang Sqt – Full Sqt – SJ

Body Armor
3 Giant Sets:
9 Dumbbell Bench Presses
18 Single Dumbbell Bent Over Rows (9/side)
36 Banded Pull-Aparts
Rest 2:00 between sets.

Ski Erg Conditioning
AMRAP 4:
Ski Erg Calories
On the Minute – 4 Burpee Box Jump Overs (30″/24″)

Rest 2:00

AMRAP 4:
Burpee Box Jump Overs (30″/24″)
On the Minute – 6/4 Ski Erg Calories

Score – total reps (Ski Erg Cals from part 1, burpee BJO from part 2)

OPEN PREP

Weighted Pull-Up [On the 0:00]
In a 7:00 window:
Build to a Heavy Set of 3

Gymnastic Stamina [On the 10:00]
Not for Time:
1:30 Light Assault Bike, 25% Max Ring MU 
1:30 Light Assault Bike, 35% Max Ring MU 
1:30 Light Assault Bike, 45% Max Ring MU
2:00 Light Assault Bike, 25% Max Ring MU 
2:00 Light Assault Bike, 35% Max Ring MU
2:00 Light Assault Bike, 45% Max Ring MU 

Conditioning
“Big Clean Complex”
6 Sets:
H.Hang Sqt – Hang Sqt – Full Sqt – PP
H.Hang Sqt – Hang Sqt – Full Sqt – PJ
H.Hang Sqt – Hang Sqt – Full Sqt – SJ

Body Armor
3 Giant Sets:
9 Dumbbell Bench Presses
18 Single Dumbbell Bent Over Rows (9/side)
36 Banded Pull-Aparts
Rest 2:00 between sets.