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Competition 01-29-17

Monday 1/30/2017

Strength

Deadlift
3-3-3-3-3

Metcon

AMRAP in 10 Minutes
10-20-30-40…
Med Ball Sit-Up 20/14lb
20-40-60-80…
Double Under

Skill

10 Rounds of
25/20 Calorie Row
60s rest

Gymnastics

EMOM for 20 Minutes
1-3 strict MU

Accessory

For time
50 kipping HSPU

Recovery

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

Tuesday 1/31/2017

Skill

EMOM for 10 Minutes
[odd] 30 seconds of ring dips
[even] 30 seconds of pistols

Metcon

3 rounds for time
400M Run
10 Front Squats 185/135lb

Strength

EMOM for as long as possible 1 Squat Snatch with pause in bottom of overhead squat starting at 60%

Gymnastics

10x90s
3-5 Muscle Ups + 2 Power Cleans 75%

Accessory

5 Pegboard Ascents
OR
7 sets of 5 Strict Neutral Grip Pull-Ups

Recovery 

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

Wednesday 2/1/2017

Skill

8×3
Strict Pull-Up with Pause at top of pull-up

Metcon

For time
30 Calorie Row
50 Kettlebell Swings 32/24kg
30 Burpees

Strength

Back Squat
1×10 @ 60%+,
1×10 @ 70+%
1×5 @ 80
1×4 @ 87.5
1×3 @ 95

Gymnastics 

E2MOM for 10 Minutes
15 Toes to Bar + 100M Run

Accessory

3 rounds
Max Set strict HSPU
Rest to recovery between sets

Recovery

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

Thursday 2/2/2017

Skill

EMOM for 10 Minutes
1 Power Clean + 2 Split Jerks

WOD

3 Rounds for reps

2 Minutes of Wall Ball Shots 20/14lb 10/9′
1 Minute of Power Cleans 135/95lb
1 Minute of rest

OR
If you need a recovery day:

Recovery

On the rower
5 Rounds for calories
2 Minutes Easy
1 Minute Hard
1 minute rest

Friday 2/3/2017

Accessory

5×2 Rope Climb
Perform each set for time

Metcon

For time
21-18-15-12-9-6-3
Push-Up
Air Squat
Lateral Box Jump Over 24/20″

Strength

Front Squat
1×10 @ 60%+
1×10 @ 70+%
1×5 @ 80
1×4 @ 87.5
1×3 @ 95

Skill

EMOM for as long possible
1 Power Snatch + 1 Hang Squat Snatch starting at 60% and increasing

Gymnastics

AMRAP in 8 Minutes
3-6-9-12-15-18…
Kipping HSPU
3-3-3-6-6-6-9…
Deadlift 225/155lb

Recovery

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

Saturday 2/4/2017

Metcon

In front of a clock set for 18 minutes

1 Minute of Burpee Pull-ups
1 Minute of Power Snatches 95/65lb
2 Minutes of Burpee Pull-ups
2 Minutes of Power Snatches 95/65lb
3 Minutes of Burpee Pull-ups
3 Minutes of Power Snatches 95/65lb
2 Minutes of Burpee Pull-ups
2 Minutes of Power Snatches 95/65lb
1 Minute of Burpee Pull-ups
1 Minute of Power Snatches 95/65lb

Strength 

EMOM for as long possible
1 Squat clean and Jerk starting at 60% and increasing

Gymnastics

E2MOM for 20 Minutes
[odd] 25′ Two Arm Dumbbell overhead walking lunge 50/35 lb
[even] 20 Double Unders + straight set of Bar Muscle Ups

Skill

10x60s
30s of strict HSPU followed by straight set of alternating pistols

Accessory

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

Recovery

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

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