Weightlifting/Gymnastics Strength/Stamina Development
Evens: 0:15 power cleans
Odds: 0:15 strict pulls
Cleans: You choose the load. TNG for stamina, singles for power.
Pulls: Pull-ups, chin-ups, and muscle-ups are all options.
Weightlifting/Monostructural Conditioning, Sprint Intervals
“Pants on Fire”
Deadlifts: You choose the load. Good starting point is 60% of max.
Optional team WOD: use 1 bar & take turns finishing rounds.
After-Hour Accessory Midline/Strength Exercise
Midline: Accumulate 50-150 candlesticks.
Strength: Dumbbell bicep curls, 3 sets of 10-15 per arm, heavy.
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Check 60% deadlift max, get empty bar for the warmup.