WOD 110118

Thursday

Skill Training:

Muscle-ups : Max Set

3 RF-ME: Strict Pull-ups, Shoulder Press, Row Calories and L Sits

3 rounds of:

max rep Strict Pull-ups 

max rep Shoulder Press, 115/75 lbs 

max rep Row Calories, 20 secs 

max hold L Sit (1 sec = 1 rep) 

Start a clock and begin an attempt at each exercise every 3 mins.

WOD 103118 - Halloween

Wednesday

Power Snatch Ladder

On the 0:00 – 10 Power Snatches (115/80)

On the 2:00 – 8 Power Snatches (135/95)

On the 4:00 – 6 Power Snatches (165/115)

On the 6:00 – 4 Power Snatches (185/135)

On the 8:00 – 2 Power Snatches (205/145)

“Cement Mixer”

7 Rounds, On the 3:00

400 Meter Run

12 Toes to Bar 

Score is slowest round

Handstand Walk Practice

10 Minutes

WOD 103018

Tuesday

Strict Gymnastics

AMRAP 5 at Each (10 Minutes Total):

1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups

2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows

Conditioning

For Time: 

21 Hang Power Cleans (135/95) 

21 Barbell Facing Burpees 

100 Double Unders 

15 Hang Power Cleans (135/95) 

15 Barbell Facing Burpees

75 Double Unders 

9 Hang Power Cleans (135/95) 

9 Barbell Facing Burpees

50 Double Unders

Row Conditioning

10 Sets, Not For Score:

45 Seconds Easy

15 Seconds Fast

WOD 102918

Monday

Snatch Complex

5 Sets:

Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)

“Blitz”

5 Rounds For Time:

20/14 Calorie Row

10 Power Clean and Jerks (115/80)

WOD 102818

Sunday

Row 5 km

Row a 5k for time

WOD 102718

Saturday

Conditioning

3 Rounds For Time:

1,000 Meter Row

10 Bar Muscle-ups

21 Burpee Box Jump Overs (24/20)

Midline

3 Rounds, Not For Time:

7 Inchworms

35 Weighted AbMat Sit-ups

WOD 102618

Friday

Clean and Jerk Skill

On the Minute x 5: 

Power Clean + Hang Squat Clean + Split Jerk 

Directly Into…

On the Minute x 5: 

2 Squat Cleans + 1 Split Jerk 

Deadlift

Heavy Set of 

6-4-2

“Optimus Prime”

AMRAP 7:

Wallballs (20/14)

On the Minute: 7 Deadlifts (225/155)