Thursday/Friday 180614-15 – All Levels

Thursday 6/14
Strength
Split Jerk 5×5, increasing

Gymnastics Core Conditioning
20 seconds work/10 seconds rest x 8 rounds at each station:
1 Wall Walk + Handstand Hold
Strict Pull up (Supinated grip)
Wall Sit
Tuck or V-Sit Hold

Friday 6/15
Benchmark WOD
“Fight Gone Bad”
3 rounds, 1 minute at each station for max reps:
Wall Balls (20/14)
American Kettlebell Swings (24/16)
Box Jumps with Step Down (24/20)
Push Press (75/55)
Row for Calories
Rest

Here’s what’s on tap for Saturday’s Experienced classes:

Gymnastics Skills
3-4 sets as time allows:
6-8 False Grip Ring Rows or Low Ring Muscle Up Transitions
2-4 Strict Ring Dips (or Bar Dips)
2-4 Strict Ring Pull ups
Rest as needed between sets.

Note: Focus on body positioning for each skill.

Conditioning
“Yeti”
For time:
25 Pull ups
10 Muscle Ups
1.5 mile Run
10 Muscle Ups
25 Pull ups

Compare to 8/5/17.

“Yeti” is a workout for Mark Thomas Urban, 40, who was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers. Urban embodied positivity, hard work, self improvement and fun. He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.