Weightlifting/Gymnastics Conditioning, Long Intervals
“Johnson” Hero WOD
AMRAP 20, in teams of 2:
9 deadlifts
8 muscle-ups
9 squat cleans
Deadlift, RX: 245/165
Deadlift, SC: 60% 1RM
S-cleans, RX: 155/105
S-cleans, SC: 60% 1RM
Gymnastics Skill/Stability Development
Spend the rest of the hour practicing progressions for the single-arm handstand at wall.
After-Hour Accessory Exercise
Anterior chain: Do four minutes of face-down Chinese planks.
Balance: Practice frog stands.
After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before: Check 60% of deadlift and clean maxes; get empty bar
