Strength Muscle ups practice: break up where needed 20 minute cut off

  • 10 false grip ring rows 0550
  • 10 negative muscle ups 10 count
  • 10 hip to ring kip
  • 10 kipping muscles or 10 strict pull ups
  • 10 strict muscle ups or 10 strict dips

 

WOD

Each movement for time

  1. 50 Handstand Push ups
  2. 50 Burpee Pull ups
  3. 50 squats

6 minute cut off for each movement, 2 minute rest between movements

 

 

 

Strength

Work to heavy set over 5 sets:

  • hand over hand sled pull
  • 1 arm farmers carry
  • 5 clean and push press with barbell, walk 10m overhead

Strength

Front Squat 10-8-6-4-2 increase load (between sets 15 kb swings)

Push press 10-8-6-4-2 increase load (between sets 15 1 arm kb rows)

 

WOD

For time: 60/45        8 minute cut off

  • 20 power snatch
  • 20 overhead squat
  • 20 snatch grip deadlifts

4 x 4 minute amrap, rest 2 minutes between amraps.

  1. 100 double unders then max strict ring dip
  2. 2100 double unders then max strict pull up
  3. 100 double unders then max strict ring dip
  4. 100 double unders then max strict pull ups

 

Finisher, 3 rounds

  • 15 side plank rotations each side
  • 10 ghd sit ups
  • 5 strict toes to bar

WOD

  • 12 minutes to find heavy 1 rep squat clean
  • 2 minutes rest, prep bar
  • Every 2 minutes for 12 minutes of, (if taking longer then 90 seconds scale)
    • 5 front squats, start light add weight each round
    • 3 bar muscle ups/6 chest to bars/12 ring rows
  • Rest 5 minutes change weights then
  • WOD AMRAP 8 minutes
    • 10 pull ups
    • 10 power cleans 60/45

Strength

Front Squat 5-5-5-5-5

 

WOD

For time

  • 21 ground to overhead 45/30
  • 75 Double unders
  • 15 ground to overhead
  • 50 double unders
  • 9 ground to overhead
  • 25 double unders

15 minute cut off.

 

Strength

On the two minutes alternate between 3 sets

  • 8 1 arm row each arm
  • 8 1 strict press each arm

 

WOD

  • 50 wall ball
  • 40 toes to bar
  • 30 walking lunges with KB 24/16
  • 20 power cleans 45/30
  • 1km Run

Strength

On the two minutes max effort bar muscle ups, 6 rounds

 

WOD

3 rounds of

  • 200m row
  • 20 push ups
  • 20 ring rows

 

Finisher

Tabata hollow holds and superman’s holds

 

Strength

Hang Snatch 3-3-3

 

WOD

For Time:

  • 10 thrusters
  • 10 shoulder to overhead
  • 10 power cleans
  • 10 fronts squats
  • 10 deadlifts

RX 70kg/45kg. 10 minute cut off