Skill review : Muscle ups / pull-ups
Opt:
Jump drill (box straight arm)
Lat pulls To Kipping for height
Strict c2b with bands
Wod: 10r
10 thrusters
10 ring pushups
20 min cap
Buy out: Scream at Bill
Lift/power work:
pc + fs + pj (2+2+2) 10 min emom
225/155-155/105-135/95
Wod: 10rft
3 Clusters {T&G} 95/65-115/85-135/95 G-155/105
6 c2b pull-ups
9 burpees
Rest 1 min
Core buy out: 100 wtd sit ups
Teams of 2, splitting reps evenly. Score is time.
Buy-in: 2 min DU’s, switch when partner breaks. Into 1 round:
60 Dips
60 Db squat clean 50/35
*6 synchro Bear Complex 115/75, 95/65
80 OH Single arm lunges
80 DB pull through
*8 synchro Bear complex
100 single arm snatch
100 Weighted sit-ups
*10 synchro Bear Complex
Into: 2 min DU’s switching when partner breaks
30 min cap
Wod:
1000m row
21 Thrusters 95/65
1 box jump
750 m row
15 thrusters 115/85
2 box jump
500 m row
9 thrusters 135/95
3 box jump
250 m row
Into:2 min rest
2 min ME burpee box jump over
(I’m sorry. We gotta burn those carbs off)
Wod: 3 Rounds For Time:
3 Rounds of “Cindy” (G: 5 rounds)
10 Clean-and-Jerks (135/95 lb)
Core buy out:
1:00 min plank
50 scissor kicks
40 hallow rocks
30 side plank crunches (each side)
20 v ups
10 strict Ttb
1:00 min arch hold
Lift/Skill:
evEn min: 2 power snatch + snatch (work to max)
oOD min: kipping + C2b + MU (3+3+2)
Wod:3rft
Kettle bell swings x 50
Pistols x 20 (10 el)
Double unders X 50
Into:
50 ttb
Core buy out:
Split good mornings 3sx 7r each side
Lift: 15 min to establish 3rm Back squat
Into: 3sx3r pause squat (60-80% of max)
{last week}
Wod:
21 power snatch 95/65
Burpee over bar X 1 min ME
15 power snatch 135/95 (scale)
Burpee over bar X 1 min ME
9 power snatch 155/105 (scale)
Burpee over bar X 1 min ME
Into:
15 sdlhp (top weight)
Balance buy out:
Single leg RDL (kettle bell+banded distraction)
3sx10r each leg (barefoot)
Wod:13 min amrap (wk3)
13 C2b pull-ups
15 goblet squats (55/35)
13 ttb
1 Turkish get up (ea)
Into 15 min for HS CJ
Last 5 min – 80% EMOM
Core buy out:
1:00 wtd plank x3s
Buy in: 86 wall balls
For time:
30 box jumps
30 hand stand push ups
12 cleans 225/155-155/105-135/95
25 box jumps
25 hand stand push ups
10 cleans
20 box jumps
20 hand stand push ups
8 cleans
15 box jumps
15 hand stand push ups
6 cleans
10 box jumps
10 stand push ups
4 cleans
Rest 3 Min
Into : 5 min to complete “Rhandy”
(75 power snatch 75/55)
