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Competition 10-23-16

Monday 10/24/2016

Skill

EMOM for 10 Minutes
Straight Set of Kipping Toes To Bar
*Max set in first round

Metcon
10-1
Hang Power Clean 155/105
Burpees over the bar

Strength

Front Squat 2RM with pause in bottom of 1st rep

Gymnastics 

EMOM for 10 Minutes
handstand walk 10+ feet
Choose a distance that you can repeat each minute.
If you can not HS walk make ONE attempt at 10 ft. max each minute

Accessory

7x300M Row
30s rest after every round record the time of each round

Recovery 

2 Rounds
2 Minutes Standing Straddle
2 Minutes Pigeon each leg
2 Minutes Puppy Dog

Tuesday 10/25/2016

Gymnastics

5 rounds
max set neutral grip pull-up with 2 second pause at the top

Strength 

Back Squat 1-1-1-1-1

Metcon 1

for time
50-40-30-20-10
Sit-ups
25-20-15-10-5
Box Jump Overs 30/24

Metcon 2

AMRAP in 10 Minutes
3 Power Snatch 155/105 lb
6 Strict HSPU

Accessory

10×10 Strict Weighted Hip Extension with pause at parallel use 5-10#

Recovery

2 rounds
2 Minutes Garland pose
2 Minutes Pigeon each leg
2 Minutes twisted cross each arm

Wednesday 10/26/2016

Gymnastics 

10×1 Lunge Kick to Freestanding handstand
*If you are comfortable with this skill spend some time working on handstand walking

Metcon 

3 Rounds for time
400M Run
21 Thrusters 45/35
12 Chest-to-bar pull-ups

Skill

EMOM 10
1-2 Strict Muscle Ups
*If you can not do strict muscle ups alternate between straight sets of false grip ring pull-ups and strict ring dips.

Strength 

EMOM for as long as possible
1 Power Clean then 1 Squat clean

Accessory

for time *
100 Single Unders
then
200 Double Unders
20 Single Unders EMOM

*use heavy rope if available

Recovery 

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

Friday 10/28/2016

Metcon

5 rounds with 1 minute at each station
Push-ups
Two arm dumbbell hang squat cleans 40/55 lb
Row for calories
Rest

Skill

8×3 Strict Pull-Ups with pause

Strength

6x60s
5 TnG Power Snatch 135/95 lb
*Scale weight for TnG snatches if needed to complete all 5 reps unbroken

EMOM for as long as possible 1 Hang Squat Snatch

Gymnastics

10x60s
3 power cleans 155/105 + straight set muscle ups

Accessory

5×6 strict toe-to-bar

Recovery 

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

Saturday 10/29/2016

Metcon

3 Rounds for time
1000M Run
20 Overhead Squats 135/95 lb

Strength

1 RM Power Clean

Gymnastics 

for time
strict JT
21-15-9
Strict HSPU
Strict Ring Dips
Push-ups

Skill

10 Rounds
30 Seconds of bar facing burpees
30 seconds rest
*try to add one rep per round from last week 

Recovery 

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

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