WOD

Skill Work:

Muscle Ups

4×3 (if you do not have muscle ups you will be working on muscle up progressions)

WOD:

4 Rounds For Time
– 400m Run
– 20 Wall balls (20/14)
– 15 ring/matador dips

Work Capacity:

3 Rounds

:15 GHD Sit ups,

:30 plank holds, :30 wall sits,

:30 hollow body holds,

:30 handstand holds

(:15 rest in between each station)

WOD:

12 Min AMRAP
-5 Dead lifts (225/135)
-10 Pull ups
-15 Box Jumps (24/20)

Strength:

 

Overhead Squat

Following 2-3 warm up sets perform

4-4-4-4-4

WOD:

For Time
10-9-8-7-6-5-4-3-2-1
-Overhead Squats (95/65)
1-2-3-4-5-6-7-8-9-10
-Burpee Over Bar

Strength: 10 Min EMOM

Power clean x1 + Front Squat x2 + Push Jerk x2 (155/105)

WOD:

10 min AMRAP
-10 Double Unders
-10 KBS 55/35
-20 Double Unders
-10 KBS 55/35
-30 Double Unders
-10 KBS55/35
etc.

Work Capacity:

 

3 Rounds

300 Meter Row Sprints with a partner
(One partner rows, one partner does 30 second hollow body holds)

WOD:

For Time 15-12-9-6-3
-Power Snatch (95/65)
-Burpees
**30 Double Unders after each round**

Strength:

Floor Press 5-5-5-5-5-5

WOD:

Tabata
-Hang Power Cleans (115/75)
-KBS (55/35)

Strength:

Dead lift

5-5-3-3-2-2-1-1

WOD:

14 Minute AMRAP
-7 Sumo dead lift high pulls (95/65)
-9 Hand Release Push Ups
-11 Box Jumps (24/20)

Strength:

Front Squat

2-3 warm up sets followed by

3-3-3-3-3

WOD:

5 rounds for time of
-4 Wall climbs
-8 Front Squats (135/95)
-10 Toes To Bar