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Competition 06-12-17

Monday 6/12/2017

Skill 

EMOM for 10 Minutes
Power Clean & Push Jerk

Metcon

AMRAP in 15 Minutes
200M Run
25 Push-Ups
35 Sit-Ups

Gymnastics 

9 Muscle Ups
400m Run
7 Muscle Ups
400m Run
5 Muscle Ups
400m Run

Accessory

For time
50 Burpee Box Jump (all the way) Overs 24/20″

Strength 

Backsquat
Work up to a set of 5 at 80%

Tuesday 6/13/2017

Accessory

8×2
Strict weighted pull-up with pause at top of pull-up
Build in weight each set if possible

Metcon

5 Rounds of 3 Minutes work 1 Minute Rest
3-6-9 …
Thruster 95/65 lb
Lateral Burpee Over the Bar

Strength

Deadlift
Work up to 5 reps at 80% of Current Max

Gymnastics 

Tabata Deficit Kipping HSPU 4.5/3″

Skill 

For time
30 Calorie Row
30 Toes-to-bar
30 Hang Power Cleans 135/95lb

Wednesday 6/14/2017

Strength

Sumo Deadlift
2-2-2-2-2

Metcon

2 Rounds for time
35 Kettlebell Swings 32/24kg
500M Run
100 Double Unders

Gymnastics

For time
9-7-5
Bar Muscle Up
Alternating Dumbbell Squat Snatch 35/50lb

Skill

EMOM in 10 Minutes
Straight Set of Bar Muscle Ups
[*Do this after Bar MU Metcon]

Accessory 

Tabata GHD Sit-Ups

Thursday 6/15/2017

Skill

Alternating Tabata of
L-Seat
Superman Hold

WOD

AMRAP in 15 Minutes

6 Front Rack Walking Lunge Steps 135/95 lb
12 Push Press 135/95 lb
36 Air Squats

OR
If you need a Recovery Day

Recovery

3x1500M Row

Rest 2 Minutes between efforts

Friday 6/16/2017

Skill

EMOM for 10 Minutes
1 Squat Snatch with pause in the bottom of the overhead squat

Metcon 

for time
50 Burpee Box Jump Overs 24/20″

Strength 

Backsquat
Work up to a set of 3 at 85%

Accessory

5 max sets of Ring Push Ups
Rest as needed between sets

Gymnastics 

For time
9-7-5
Deficit HSPU 4.5/3″
Hang Power Clean 185/135lb

Saturday 6/17/2017

Metcon

500M Run with Medicine Ball 20/14 lb
50 Medicine Ball Sit-ups 20/14 lb
50 Wall Ball Shots 20/14 lb 10/9′
500M Run with Medicine Ball
35 Medicine Ball Sit-ups
35 Wall Ball Shots
500M Run with Medicine Ball
20 Medicine Ball Sit-ups
20 Wall Ball Shots

Strength

EMOM for as long as possible
1 Split Jerk

Gymnastics

5 rounds for time
4 Ring Muscle Ups
3 Squat Cleans 185/135

Skill

4-3-2-1
Rope Climb
20-15-10-5
Box Jump all the way over 24/20″

Accessory

5 attempts at max distance Handstand Walk

 

 

 

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