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Competition 01-23-17

Monday 1/23/2017

Skill

EMOM for 10 Minutes
1 Power Snatch + 1 Hang Power Snatch

Metcon

8 Minute AMRAP
Box Jump Overs* 24/20″
*12 Kettlebell Swings EMOM 32/28kg

Gymnastics 

EMOM for 15 Minutes
1-3 strict MU*
*Add 1-5lb to your body if you were able to do 3 per minute last week

Strength

1×2 Deadlift at 80, 86, 92 and 97%

Accessory

10 Rounds of
25/20 Calorie Row
60s rest

Recovery

2 Rounds
2 Minutes Standing forward bend
3 Minutes Pigeon each leg
2 Minutes Standing forward bend
3 Minutes Puppy Dog

Tuesday 1/24/2107

Skill

Two rounds of Tabata alternating between

Seated L-sit
Arch Hold

WOD

7 Rounds for time

9 Deadlifts 225/155lb
15 Air Squats
21 Sit Ups

Strength

Every 90 seconds for as long as possible
20 Double unders then 1 Squat Clean starting at 60% and increasing

Gymnastics

10 Minute AMRAP
Kipping Handstand Push-Ups*
*6 Dumbbell Snatches EMOM 50/40lb

Accessory

5×15 Weighted Hip extension

Recovery

2 rounds
3 Minutes Garland pose
3 Minutes Pigeon each leg
3 Minutes twisted cross each arm
3 Minutes couch(dragon) stretch

Wednesday – 1/25/2107

Skill

EMOM for 10 Minutes

3 Power Cleans

WOD

For Time

15-20-25 *
Push Jerk 135/95 lb

Strength

Back Squat
1×10 @ 60%+,
1×10 @ 70+%
1×4 @ 80%
1×3 @ 86%
1×2 @ 95%

Gymnastics

100 Pull-ups for time

Accessory

5×15 GHD Sit-Ups

Recovery

2 rounds
1 Minute saddle pose
5 Minutes butterfly pose
1 minute saddle pose
3 Minutes down dog

Thursday 1/26/2017

Skill

10×1 Lunge Kick to Free Standing Handstand or Handstand Walk practice

Metcon

The Ghost

6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Recovery 

2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog

Friday 1/27/2017

Strength

1RM Clean and Jerk

Metcon

400m Run
50 Toes to Bar
400m Run

Skill

5 rounds of the following for total reps of each movement

AMRAP in 2 Minutes
Row for calories
AMRAP in 1 Minute
Thrusters 135/95 lb
1 Minute Rest

Gymnastics 

EMOM for 3 Minutes
Max Set of Ring Muscle Ups

Rest 5 Minutes

EMOM for 3 Minutes
Max Set of Bar Muscle Ups

Accessory

10 Rounds
40s Burpee Box Jump 24/20″
20s Rest

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

Saturday 1/28/2017

Metcon

AMRAP in 20 Minutes
20 KB Snatches 24/16kg
20 Push Ups
20 Goblet Squats 24/16kg

Strength

EMOM for as long as possible
1 Squat Snatch starting at 60% and increasing every 3 made lifts

Gymnastics

EMOM for 20 Minutes
[odd] 1-2 Rope Climbs
[even] straight set of strict HSPU

Skill

10 Rounds

40s Lateral burpee box jumps 24/20″
20s Rest

Accessory

10 Rounds of
15/10 Calorie Air Assault
60s rest

Recovery

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

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