Workout for 5/5/2017

Weightlift/Gymnastics, Short/Sprint

“Mayhem”
For time,
 52 wall-balls
 26 muscle-ups
Wall-balls: SC=doable in 1-3 sets, RX=20/14, RX+= 30/20
MUPS: SC=26 pulls+dips assisted RX=unassisted, RX+= muscle-ups

Tri-Modal Condit, Mid-Duration

“Misty”
For time, 2 rounds:
 30 MB side-throw
 100 meter run or row
 30 MB squat cleans
 100 meter run or row
 30 box jumps
 100 meter run or row
Med-ball exercises: SC= light, RX=20/14, RX+=30/20 for cleans
Box jumps: SC= easy, RX=24/20, RX+= 30/24

After-Hour Accessory Exercise

Midline: Accumulate 2:00 of GHD face-up position holds.
Strength: Accum. 15-20 slow false-grip chin-up negatives.


After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Get a med-ball & bar.