A.:
Muscle-ups (1 Max set) Work on Muscle up progressions. Then attempt to get a new PR or attempt to get your first Ring Muscle Up B.: Whitten 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24'' 400m Run 22 Burpees 22 Wall-Ball Shots, 20# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 To learn more about Whitten click here
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A. :
Death March (3 x 20 @20kg each arm) B.: Partner WOD Team Chipper (25 minute cap) : 20 Man Makers 45/25 200 Doubleunders 1600m Run (50 Calorie bike for Weilimdorf) 50 Toes to Bar 50 Deadlift (80/50) 50 Ring Push Ups 50 Wall Balls 1 person working at a time, 1 rests. Split reps, however you like to, include the run. A.:
Thruster (EMOM 8 min, 2 reps @80% 1RM) B. 1.: Metcon (AMRAP - Rounds and Reps) AMRAP 7: 20 Box Jumps 10 Push Press (50/35) -REST 5 MIN- B.2.: Metcon (AMRAP - Rounds and Reps) AMRAP 7: 50 Double Unders 10 Burpees WEILIMDORF
A. : Hang Clean (15 min to find a new 1RM) B.: "The Shit Show" Metcon (3 Rounds for calories) PART 1: In a 4:00 Window… 3 Rounds: 12 Deadlifts 9 Hang Power Clean 6 Front Squats (40/30) Time remaining: Max Calorie Bike or Row, or Max distance Run -Rest 4 min- PART 2: In a 4:00 Window... 3 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Front Squats (60/40) Time remaining: Max Calorie Bike or Row, or Max distance Run -Rest 4 min_ PART 3: In a 4:00 Window… 3 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Front Squats (70/45) Time remaining: Max Calorie Bike or Row, or Max distance Run These workouts are an all out sprint. Your score is the amount of calories or distance you run. MITTE A.: Hang Clean (15 min to find new 1RM) B.: "The Shit Show" Metcon (3 Rounds for distance) PART 1: In a 4:00 Window… 3 Rounds: 12 Deadlifts 9 Hang Power Clean 6 Front Squats (40/30) Time remaining: Max Calorie Bike or Row, or Max distance Run -Rest 4 min- PART 2: In a 4:00 Window... 3 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Front Squats (60/40) Time remaining: Max Calorie Bike or Row, or Max distance Run -Rest 4 min_ PART 3: In a 4:00 Window… 3 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Front Squats (70/45) Time remaining: Max Calorie Bike or Row, or Max distance Run |
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