A death by power snatches (30kg/21kg) perform 1 rep in the first minute, 2 in the second minute etc. until you can’t perform the required amount of reps anymore, then start over at 1 rep timecap 12’ B 8×5 weighted ring pull ups scale…
A bar muscle up practice, 2 rounds of 2 strict pull ups 2 kipping pull ups 2 kipping chest to bar pull ups 2 banded muscle ups 2 kipping bar muscle ups scale impossible movements with previous movement B 8-6-4-4-3-3-2-1 push jerks 10 dead…
A Fran 21-15-9 of thrusters (43kg/30kg) pull ups scale pull ups with jumping pull ups B AMQualityRAP7’ 2 power cleans start with 20kg/5kg, add 5kg after every 2 reps until you hit 60kg/40kg, then rep out focus on QUALITY reps C double tabata (16…
A skin the cat practice http://gymnasticswod.com/content/skin-cat-progression-pt1 vertical tuck hold vertical hold, legs extended tucked skin the cat, release when feet touch floor one leg extended skin the cat, release when feet touch floor both legs extended skin the cat, release when feet touch floor…
A pair up with someone of similar strength 3×3 back squat warm up sets 5×8 heavy back squats 1 length of wheelbarrow between heavy sets B ring front lever practice 2 rounds of 2 reps, substitute impossible movements with previous progression tuck ring front…
A hand stand hold practice perform 2 rounds, 3 attempts on each exercise wall facing hand stand hold https://www.youtube.com/watch?v=unOpY3Rdi7M heel against wall hand stand hold https://www.youtube.com/watch?v=IYcf2RrMdcQ hand stand hold balance practice https://www.youtube.com/watch?v=dU9rLHQIehA free standing hand stand hold https://www.youtube.com/watch?v=_PgaAcNzMtk scale impossible movements with the previous…
A for time 30 split jerks (60kg/40kg) perform 10 wall balls (9kg/6kg) every time you drop the bar or rest for longer than 5 seconds resting after wall balls is recommended B AMRAP15’ 10 dumbbell walking lunges total (22.5kg/12.5kg) 10 sit ups 10 dumbbell…
A 10 rounds of 3 thrusters (30kg/21kg) 4 kipping pull ups 5 push ups 10 double unders scale kipping pull ups with jumping pull ups scale double unders with double under attempts B work up to a heavy, not max, hang power snatch timecap…
A 20×1 power clean + front squat start with 20kg, add 5kg/3kg every rep, start over at -20kg/-12kg after failure perform 3 toes to bar between sets, scale with knees to elbows B AMRAP12’ 4 strict hand stand push ups 6 strict chin ups…
