8/01/2022

Body building 8-9am

Build to a 10 rep max bench

3 x 10 standing Arnold press
Emom 5     1-5 rope climbs

5 pull ups
10 standing hammer curls
X 3

Ab circuit

5 rounds
30s plank
30 mountain climbers
30 s hollow hold
20 v ups
20 plate twists

Class 9-10

Wod –

1 round
6 deadlifts 120 /90
6 muscle ups/c2b

2 rounds
9 deadlifts 100 /70
9 c2b/pull ups

3 rounds
12 deadlifts 80/50
12 pull ups / push ups

Scale where required, if our gymnastics aren’t at bar muscle ups and we are still on bands for pull ups
Then scale back, ask the coach for details
Choose an easier band to achieve all rounds at pull ups