Muscle-up Monday

 

Skill:

Muscle-ups

WOD:

20 min EMOM – 

Odds – 3 Muscle-ups (sub 4 C2B, 5 Strict, 7 Kipping, 10 Jumping Pull-ups) 

Evens – 30 seconds of double-unders

Team WOD

 

WOD: 

In teams of 3 complete the following workload –

60 Clean and Jerks

120 Wallballs

60 Snatches

120 Burpee Box Jumps

60 HSPU

 

 

Chipper

 

WOD:

For Time

50 Single Arm Overhead Lunge, L

50m Single Arm Front Rack Carry, L

50 K2E

50 Push-ups

50 Goblet Squats

50m Single Arm Front Rack Carry, R

50 Single Arm Overhead Lunge, R

 

Shoulder Press

 

Strength: Superset

Shoulder Press 2-2-2-2-2

Double KB Push Press 6-6-6-6-6

WOD:

5 RFT – 

15 DB Snatch, L/R

15 Ball Slams

15 Feet Elevated Ring Rows

15 Plank K2E, L/R

Squat

 

Strength: Superset

Back Squat 2-2-2-2-2

Goblet Squat 6-6-6-6-6

WOD:

14 min AMRAP –

20 KB Weighted Step-ups

20 KB Plank Pull-throughs 

20 KBS

20 KB Russian Twists

Monday's WOD

 

Strength:

Overhead Squat 6-6-4-4-2-2-1-1 

WOD:

“Fight Gone Bad” 

Three rounds of:

Wall-ball 20/14

Medball Clean 20/14

Box Jump, 20″ box 

Push-press 75/45

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

Tit For Tat

 

WOD:

With a partner, going set for set up the ladder –

3-6-9-12-15

Clean and Jerks 65/35

Pull-ups

American KBS 53/35

Ring Push-ups

V-ups

Goblet Squats

 

Barbell Complex

 

Strength:

20 min to find your max in the following complex – 

3 Deadlifts + 3 HPC + 3 Thrusters

WOD:

“Heavy Fran”

15-12-9

Thrusters 135/95

C2B Pull-ups 

or

“Fran”

21-15-9

Thrusters 95/65

Pull-ups