Gymnastic/Weightlifting Conditioning, Long Duration

For time, both workouts:

“GWOD”
In teams of 2, Murph-style:
100 GHD sit-ups
50 muscle-ups

with no rest, go into:

“BWOD”
In teams of 2, Murph-style:
100 overhead squats
50 hang power snatches

Weightlifting Strength Development Progressive Series- Week 1 of 4

Shoulder or Push Press- Sets of 5

Load:
Set 1: 5 x 59%
Set 2: 5 x 68%
Set 3: Max reps x 77%

After-Hour Accessory Exercise

Upper back: Barbell shrugs, 3 sets of 10 across, heavy.
Lower back: Back extensions on GHD, 3 sets of 10 (across if weighted).

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

Before: Check 1-18-16 WOD results (this is a repeat); bar or PVC for warm up; wear wrist
wraps, grips, lifting shoes; check 59, 68, 77% of press max.