Tuesday 11-13-18

SKILL

Spend 15 minutes on Kip, Kip to hip, Kip-hip- Pull, Muscle up. No more than 15 attempts.

WOD

“Triple Double”

AMRAP 6:

Buy-In: 100 Double Unders

Immediately Into…

2 Muscle ups Bar or Ring

12 Hang Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 6:

Buy-In: 100 Double Unders

Immediately Into…

2 Muscle Ups

8 Power Snatches (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 6:

Buy-In: 100 Double Unders

Immediately Into…

2 Muscle Ups

4 Power Snatches (115/80)

4 Burpee Box Jump Overs (24/20)



Saturday 11-10-18

1. 2 Full Cleans + 1 Jerk- Build to a heavy complex. Dropsets 2x2@-15%

2. Clean Pulls- 4x2@90%1rm… focus on long pulls.

3. Back Squat- 10x3@65% 1rm. Rest 2 minutes between sets.

“Mixed Emotions”

Partner WOD

30-25-20-15

-Push Press 135,95 or something you can do 15+ unbroken.

-200 M Farmer Carry 70,55. You can leave kettle bells in front for easy pick up and equal distance.

Friday 11-9-18

1) Rope Climbs- Spend 15 minutes playing with technique and foot positioning drills. If you already have them down feel free to try legless.

“River of Pain”

Partner Wod

Collect as many calories as you can in 20 minutes on the rower.

You must switch off every minute so kind of like an every minute on the minute.

Strengthening Positions: OHS- collect 3 minutes in bottom position. Keep it light.

Thursday 11-8-18

1) Conventional Dead Lift with 1 second pause at knee- 4x6. Focus on keeping back flexed and stomach on as you pause. Be aware building up of any deviation and attack it.

"Beach Bum”

20 minute time cap.

10 Rounds

2 Muscle Ups

5 Hang Cleans to Over Head (135,95)

10 Single Leg Push Ups. Only one foot can be touching ground at a time.

Accessory: 4x10 Med Ball Hamstring Curls.

*Wear long socks tomorrow we will be playing with rope climbs!!!