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A.1.:
Bench Press (3 x 8) heaviest possible reps with maximal speed, rest 90 sec. between A.1. & A.2. A.2. : Chest-To-Bar Pull-ups (3 x ME) rest 90 sec. B.: Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Compare score to 18 July.
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A.1.:
Paused Front Squat (4x3 @ 80% of 3rm FS) rest 60 sec between A.1. and A.2. A.2.: Handstand Push-ups (4 x 8 ) rest 60 sec before moving back to A.1. If you can perform Strict HSPU, go strict before moving to kipping. B.: For Time: 12 Muscle-Ups (Ring or Bar) 24 OHS 50/35kg 400′ KB Farmers Carry 32/24kg (1 KB in each hand) 24 OHS 50/35kg 12 Muscle-Ups (Ring or Bar) Mod for Muscle Ups= 2 Ring Rows & 2 Ring Dips A: Take 20 minutes to work on gymnastics weaknesses.
Handstands/ walks/ pushups Shoulder taps Muscle up progressions Pistol progressions B: 4 Rounds for Time 12 OHS (60/40) 12 Toes to Bar A: Front Squat (4 x 4 @85% of last weeks 4RM)
B : Metcon (AMRAP - Rounds and Reps) AMRAP 15 minutes: 7 Hang Cleans (60/40) 7 Jerks (60/40) 30 Double Unders A. : Front Rack Step Ups (3 x 8 each leg (alternating))
B.1.: Metcon (AMRAP - Rounds and Reps) AMRAP in 3 mintues: 3 Deadlift (120/90) 3 Bar facing Burpees --rest 3 min., then B.2. : Metcon (AMRAP - Rounds and Reps) AMRAP in 3 minutes: 3 Deadlifts (100/70) 3 Bar facing Burpees --rest 3 min., then B.3. : Metcon (AMRAP - Reps) AMRAP in 3 minutes: Bar facing Burpees A. : Back Squat (5RM)
B.: Metcon (Time) 3 RFT: 400 m run 15 Knees to elbows 15 KB Snatches L-arm(24/16) 15 KB Snatches R-arm(24/16) A.:
Snatch Grip Deadlift (Take 15 min. to find todays 5RM) B.: Snatch Grip Deadlift (3 x 5 @85% of Par A) C.: 6 Rounds : Against a 90 sec running clock perform: 10 Hand release Push ups 5 Ground to Overhead (70/45) Max Double Unders rest 90 secs Score is the round with LOWEST amount of Double Unders completed. A.:
Clean and Jerk (EMOM 8 min. 1 rep @ 75%) Focus on perfect form. Should be fairly easy to move through this. Mobilize between reps to keep moving. Today is meant to be an easier day. If you have worked out all week, you should be fatigued. But if you haven't and feel like pushing the weight. Feel free.. Get dem gainz, bruh!! B.: For time: 400 m run 3 rds: 10 ring dips 10 HSPU 16 KBS (24/16) ---American 400 m run 3 rds: 10 pull ups 20 push ups 30 Air Squats 400 m run Post WOD work For Mitte: (if time permits, do it) 3 x 20 Death March For Weilimdorf: (if time permits, do it) 3 x 10 Klokov Back Ext (GHD, Barbell behind the neck) A. :
BTN Push Press (5 x 3 @ 85% 1RM Push Press) B.: Front Squat (4 rep Max) 15 min to find today's 4RM Front Squat C. : For time: 800 m run 30 Power Cleans (70/45) 100 Double Unders 50 Abmat sit ups A:
Snatch (EMOM 10 min. 1 rep @80% 1RM) Athletes should begin with 80%. Try to finish the EMOM with that weight. If it feels good, go up slightly. B.: Bent Over Row (4 x 8 @ 70% Clean 1RM) C.: For time: 10 Man Makers 8 Pull ups 6 Man Makers 4 Pull ups 2 Man Makers 4 Pull ups 6 Man Makers 8 Pull ups 10 Man Makers |
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