Skill review: Kipping ring dip
After review 3sx10r kip/ strict practice
WOD: 12 min amrap
3 back squats 225/155 (God: 300/200)
7 cals assault bike
9 HSPU
CORE BUY OUT:
Hanging leg raise 3sxME reps
Pistol review:
Mobility + stability :
1 ankle mobility : static stretch + smash
2 foot stability : step outs on plate 3sx10r
3 banded distraction pistols 3sx5-10r
Wod: Bear Complex (25 min cap)
5 Rounds For Load
Complete 7 Unbroken Sets of this Barbell complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Skill: TTB/strict work
Mobility + activation
Strict work + kip: curl to kick
Wod: 10rft
5 burpees to plate
10 over head walking lunges (45/25 plate)
150 m row
Core:
5sx30sec max weight
Warmup:
None- take shirts off, chalk hands
WOD 25 min amrap
5 power clean
5 front squat
5 HPC
5 Push press
10/7 cal ass bike
:30 rest
Into:
50 cal for time
Split reps evenly
You go, I go
Buy in: 80 pull ups
20 Turkish get ups
40 Push press
60 Box jumps
80 HPS
100 Cal Assault bike
80 HPC
60 Pistols
40 Floor bench
20 Turkish get ups
Buy out: 80 Ring rows
Lift: Jerk work
Pj + J (2+1) x 5s work to Max
Into: 4sx5r Push press @70%
-30 min cap-
Wod: Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the bar
Rest 3 min
Into: Helen
3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
Lift: Every 90sec 10r:15min)
Snatch + Ohs (2+1) x7s 60-80%
Snatch 1r x3s 80-100%+ (2.5-5#^)
Wod: 20 min amrap
Rope climbs x 3
Assault bike x 15 cals
Dumbell complex x 5r (50/35)
-power clean
-Push press
Core buy out:
L-sit: 10-30’sec x5r
Lift: deadlifts + dips
10min emom even: 5 deadlift(max) odd:5 dips
After: drop to 90%
3sxME dips + 7 deadlifts
Wod: 17 min to complete
50 burpee box jump overs
100 Single arm snatch 50/35
Rest of time max effort walking lunges
Core buy out:
3sx20 revers crunches
Lift: 10 min to establish 3rm (~80%)
Into 20rm back squat x 1s +5-10# (Wk3/3)
Wod: work to max deficit
10 deficit HSPU (45/25lbs plate start)
30 sit ups
8 deficit HSPU (increase height)
30 sit ups
6 deficit HSPU (increase height)
30 sit ups
4 deficit HSPU (increase height)
30 sit ups
2 deficit HSPU (increase height)
30 sit ups
Into: 50 thrusters 75/55 unbroken (5 burpee Penalty)
Core buy out: 3s
50 t-spine extensions
