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Skill Work
10-15 Minutes of Goat Killing
Pick 2 goats (preferably from the Regional movements list) and spend 10-15 minutes working on them.
Do this as part of your Warm Up
You can split them up however you like
Engine WOD
3 Parts
1. Every 30 Sec for 5 Min
5 HSPU
Rest 1 Min:
2. AMRAP in 7 Minutes
10 Pistols
20 Double unders
1 Bar Muscle Up
Add a Bar Muscle Up to each consecutive round
Rest 1 Min
3. Every 30 Sec for 5 Min
7 Pull Ups
Any Style
Back Squat
1 x 6 @ 65%, 1 x 6 @ 75%, 2 x 6 @ 80%
Front Squat
1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
Oly Strength
1. Strict 20 Min
Warm up to a 1RM Full Clean
2.EMOM for 6 Min
1 Power Clean + 1 Front Squat + 1 Full Clean HAP
2. Clean Pull - 4 x 3 @ 105%
1. Strict 20 Min
Warm up to a 1RM Full Clean
2.EMOM for 6 Min
1 Power Clean + 1 Front Squat + 1 Full Clean HAP
2. Clean Pull - 4 x 3 @ 105%
Skill Work at Lunch...
ReplyDeleteAlternating Tabata of:
Paralette HSPU - (5,5,5,5,3,3,3,3)
L-Sit Holds first half/Plank Holds second half - (L-sit: 17, 15, 13, 12; Plank: 30 sec each time)
That was a lot worse than I thought it would be.
8 min EMOM:
ReplyDeleteEven: 5 TnG Power Snatches 125#
Odd: 11 CTB Pullups
-rest 7 min-
Partner WOD (You go, I go):
7 Thrusters 155#
14 KB Swings 2 pood
21 Ring Dips
--did everything unbroken except the last round of Thrusters (5-1-1)
Mile Run: 6:03
ReplyDelete10 minutes of box jumps to 24 inch/Wall balls with 16 #
Wod: 5 HSPU every 30 seconds for 5 min
rest 1 min
10 pistols, 20 DU's, Bar mups: 5 rds + 10 + 20 + 2 Bar mups
rest 1 min
7 pull ups every 30 seconds for 5 minutes
EMOM for 6 minutes: 1 PC +1FS +1 Sq. clean (135#, 135#, 140#, 140#, 145#, 155#)