
With teams of 3-4, process through 5 stations, each station taking 5 minutes
Station 1: Heavy Tire Flip with 2 athletes performing at the same time (Go Heavy!) Score is number of flips.
Station 1: Heavy Tire Flip with 2 athletes performing at the same time (Go Heavy!) Score is number of flips.
Skill: Muscle up techniques will be reviewed today for 15 minutes.
If you have muscle ups, do 5 sets of 4 Unbroken for smoothness.
If you don’t have dead hangs/bar dips work on those; if you do but not a MU work on variations on the transitions.
If you have muscle ups, do 5 sets of 4 Unbroken for smoothness.
If you don’t have dead hangs/bar dips work on those; if you do but not a MU work on variations on the transitions.
WOD:
For 2015 seconds (33 min 35 seconds) perform with a partner:
Run 400m both partners run
100 mountain climbers (left and right = 1 rep)
75 pushups
50 situps
25 HSPU
50 pull-ups
For 2015 seconds (33 min 35 seconds) perform with a partner:
Run 400m both partners run
100 mountain climbers (left and right = 1 rep)
75 pushups
50 situps
25 HSPU
50 pull-ups
Warm Up: Handstand hold/attempt for as long as possible, zigzag crab walk around cones, 5 inchworm push-ups, 5 jumping squats, 10 one-legged side-to-side hops, each leg, 50-meter skip
Skill: work on HSPU and perfect ring rows
Skill: work on HSPU and perfect ring rows
Skill: Strict Press 1RM. Take 15-20 minutes to build up to weight.
WOD
7 minutes AMRAP:
5 Hand-release push-ups
10 renegade rows (each side is one rep) no push up
15 KB swings 70/53
WOD
7 minutes AMRAP:
5 Hand-release push-ups
10 renegade rows (each side is one rep) no push up
15 KB swings 70/53
Skill: 3-4x 200m sprints for leaderboard. If you are attempting for the leaderboard, have a coach time you.
Have partners go every other turn so you can time on another otherwise.
Rest 4-5 min btwn efforts
WOD:
Have partners go every other turn so you can time on another otherwise.
Rest 4-5 min btwn efforts
WOD:
Skill: Take 20 minutes to find a Squat Clean 1RM
WOD
5 min AMRAP:
10 Russian KB swings 70/53
10 Burpees
Rest 2.5 minutes
2.5 min AMRAP
5 Russian KB swings 70/53
5 burpees
WOD
5 min AMRAP:
10 Russian KB swings 70/53
10 Burpees
Rest 2.5 minutes
2.5 min AMRAP
5 Russian KB swings 70/53
5 burpees
Warm up: Handstand walk or bear crawl to cone, 10 jumping jacks, 10 squats, broad jumps to cone, 10 jumping jacks, 10 squats, run back to start
Skill: hang power cleans using barbell or dumbbell depending on athlete
Skill: hang power cleans using barbell or dumbbell depending on athlete