Chains on Chains
Manny
Warm-up
60 double unders
Then With a barbell
2 Rounds
10 Deadlifts
10 Thrusters
10 Goodmornings
Then 60 Double Unders
Skill
Banded deficit/strict HSPUs
Gymnastics
EMOM10
X Strict Handstand Push-ups
Games- 9/7
Regional- 6/5
Open- 3
Strength
Deadlift with chains
3-3-3-3
WOD
3 Rounds
1 Minute Max Double Unders
1 Minute of Max GHD Sit Ups
1 Minute of Max Kettlebell Swings (2,1.5)
-there is 20s rest between minute attempts
HSPU: [email protected], [email protected]
DL: 375 including the chains
WOD: dubs (33) + GHDs (72) + KBs (57) = 162
I def need more time to warm up dubs in the morning.
EMOM: HSPU are a real problem
Strength: 315 + 4 chains
WOD: 153 (45, 44, 64)
EMOM: 3 HSPU with purple bands.
Strength: 315 + 4 chainz
WOD: 131, went easy on the GHDs since I’ve only done them once before.
PostWOD: a few sets of squats for good measure with Alec and Crowley