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Competition 05-29-17

Monday – 05/29/17

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Tuesday – 05/30/17

Skill

Handstand Walk Practice

Metcon

5 Rounds for reps with one minute on each station

Row for Calories
Burpees
Box Jumps 24/20″
Rest

Strength

3×10
Deadlift  [Add 5-10lb from 5/22]

Gymnastics 

12x90s
1 minute Air Assault bike for max calories + straight set of toes to bar
[make sure to bike outside if you do this during classes]

Accessory 

8x60s
12 GHD Sit-Ups
*[If you haven’t done this volume of GHD work scale to 5 minutes instead of 8]

Wednesday 5/31/2017

Skill

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

Metcon

For time*
15-21-27-21-15
Kettlebell Swings 32/24kg
*200m run between each set

Strength

2RM Front Squat

Gymnastics 

12x90s
20 Double Unders + Straight Set of Muscle Ups

Accessory 

5 sets of max strict pull-ups
Rest as needed between sets
[If your sets are smaller than 5 do 8 sets instead of 5]

Thursday – 6/01/2017

Skill

EMOM for 10 Minutes

Straight set of toes-to-bar

WOD

for time

40-30-20-10
Sumo Deadlift High-Pull 65/45 lb
Push Press 65/45 lb

OR

If you need a Recovery Day:

Recovery

On the Trueform Runner *

9 Minutes for max meters

rest to recovery

7 minutes for max meters

rest to recovery

5 minutes for max meters

rest to recovery

3 minutes for max meters

rest to recovery

1 minute for max meters

*record your total meters and average speed in each round, goal is to run at a consistent pace and increase “speed” number across each effort.

Friday 6/2/2017

Strength 

Front Squat
3-3-3-3-3 ~90% of 2RM from Wednesday
Carry the same weight across for all 5 sets if possible

Metcon

AMRAP in 8 Minutes
20 Air Squats
40 Double Unders

Gymnastics

AMRAP in 3 minutes
Strict HSPU

Rest 3 minutes

AMRAP in 3 minutes
Kipping HSPU

Rest 3 minutes and Repeat.

Skill

4 rounds for time
20 Calorie Row
10 Hang Power Cleans  135/95

Accessory

For time
50 Chest to Bar Pull-Ups

Saturday 6/3/2017

Metcon

For time
30 Clean and Jerks 135/95lb
1 mile run
30 Clean and Jerks 135/95lb

Strength

EMOM for as long as possible
2 Squat Snatch

Skill

10 rounds for time
200m Run
30′ Handstand Walk
[If you can’t HSW 30′ scale to 10 or 20′. If you can not HSW scale to 30′ OH Walking Lunge with 45/25lb plate]

Gymnastics

30 Muscle Ups for time

Accessory

5×6 Strict Toes to Bar*
10 Strict Push-Ups after each set. Rest as needed between sets.

 

 

 

 

 

 

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