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Competition 11-7-2016

Monday 11/7/2016

Gymnastics

5×10′ Wall facing sideways handstand walk each direction

Skill

EMOM for 10 Minutes
[odd] Strict Pull-Ups [even] Push-ups

Metcon

for time
50-40-30-20-10
Sit-Up
25-20-15-10-5
Hang Power Clean 135/95 lb

Strength

Back Squat
1 set of 5 at 60,65,70,75 and 80% of 1RM

Accessory

For Time
3k Air Assault

Recovery

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

Tuesday 11/8/2016

Strength 

Front Squat
3-3-3-3-3

Metcon 

AMRAP in 10 Minutes
5-10-15-20-25 …
Burpee Box Jump 24/20″

*100M Run in after every round

Skill

for time
40-80-120-80-40
Unbroken Double Unders

Gymnastics 

10x60s
Straight set strict deficit HSPU 4.5/3″
*scale deficit depth as needed 

Accessory

10×10 Strict Weight Hip Extension with pause at parallel use 10 or 15 lbs

Recovery

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

Wednesday 11/9/2016

Gymnastics

For Time
10 strict MU + 10 Kipping MU

Skill

Unbroken Double Under Ladder in 1o minutes
5-10-15-20-25-10…
*Use heavy rope if you have it. If you were able to finish yesterdays ladder easily and with no mistakes, scale up to triple unders. 

Metcon

AMRAP in 7 Minutes
10 Sumo Deadlift High Pull 135/95 lb
10 Push Press 135/95 lb

Strength

Max effort Power Snatch + Squat Snatch w/ pause in the bottom of OHS
No TnG
No saves

Accessory

Air Assault
5K easy

Recovery

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

Thursday 11/10/2016

Strength 

EMOM for 10 Minutes 1 Squat Clean
*Build to a max for the day 

Metcon

for time
50 Wall Ball Shots 30/20lbs
400M Run
50 KB Swings 36/28kg
400M Run

Friday 11/11/2016

Metcon 1

“Donny”

21-15-9-9-15-21
Deadlift 225/155
Burpee

Metcon 2

1k Row
40 Pull-ups
Rest 5 min
40 Pull Ups
1k Row

Strength

Hang Power Clean
5×1 80% (of power clean)
3×1 85%
1×1 90%

Gymnastics

10x60s
Straight set Parallette HSPU

Recovery

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

Saturday 11/12/2016

Metcon

AMRAP in 25 Minutes
12 Thrusters 75/55 lb
9 Toe-To-Bar
200M Run with a medicine ball 20/14 lb

Gymnastics

10x90s
[odd] 2 Rope Climbs
[even] straight set strict HSPU

Skill

20x60s
[odd] 2-4 bar muscle up
[even] 2 Squat Snatch 75-80%

Accessory

10 Rounds
30 Seconds of bar facing burpees w/vest
30 seconds rest

*try to do one more rep than last time

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