1.26 - 2.1

 

MONDAY


Today we are working on being able to perform large sets of chest to bar pull-ups and moderately heavy over head squats unbroken. The built in rest is to allow recovery so these sets stay as close to unbroken as possible.

GREEN
3 Rounds for time
20 Pull-ups
REST 1 Minute
5 Over head squat at a challenging weight
REST  1 Minute

BLACK
3 Rounds for time
20 Chest to bar pull-ups
5 Over head squats 205/135
REST 3 Minutes

STRENGTH
Front Squat
5×3 With a 3 Second hold in the bottom


WEDNESDAY


Working on our pulling stamina the rower and these gymnastic movements use similar muscle groups so they are not totally recovering until you reach the 5 minute rest period  .

GREEN
3 Minute Max Calories
3 Minute Max Ring rows
2 Minute Max Calories
2 minute Max Ring rows
1 Minute Max Calories
1 Minute Max Ring row
REST 5
Minutes Work back UP the ladder starting with 1 Minute Max ring row

BLACK
3 Minute Max Calories
3 Minute Max Pull-ups
2 Minute Max Calories
2 minute Max Chest to bar pull-ups
1 Minute Max Calories
1 Minute Max Muscle ups
REST 5 Minutes
Work back UP the ladder starting with 1 Minute Max Muscle ups


STRENGTH
Back Squat
4×12 Same weight across

THURSDAY


Working on maintaining mid line stability while fatigued . Moving a light weight fast in a partner style chipper will get spicy after a few minutes of plank time !


BLACK AND GREEN
TEAMS OF 3
ONE ATHLETE WORKS AT A TIMEONE ATHLETE RESTS ANDONE ATHLETE HOLDS THE PLANK POSITION.
100 Hang Clean 95/65
100 Push Press 95/65
200 Situps
100 Clapping Pushups
100 Toes To Bar


STRENGTH

GREEN

3 Max unbroken sets of
Rest as needed between attempts, do not change movements until all 3 sets are completed
-Pull-ups
-Dips
-Toes to bar
-Pushups

STRENGTH

BLACK

4 Max unbroken sets of each movement
1 minute rest between sets , do not change movements until all 3 sets are complete
-Pull-ups with a 3 second pause at the top
-Dips with a 3 second pause in the bottom
-Toes to bar with a 3 second pause at the top
-Pushups with a 3 second pause 2" off the


SATURDAY

We are repeating our “Open Test” make sure to record your score and compare to last time. If you scaled it previously do the same today, keep everything identical to keep track of conditioning improvements.

BLACK AND GREEN
GREEN Follow the same scale you used during your previous completion of this WOD

OPEN TEST

20 Minute AMRAP
50 Wall Ball 20/14
50 Double unders
40 Box Jumps 24/20
40 Toes to Bar
30 Chest to bar
30 Burpees
20 Power Clean 145/100
20 Jerks 145/100
10 Snatch 145/100
10 Muscle ups


STRENGTH

Push Press

5×5 Same weight across


SUNDAY

Fatiguing our upper body extenders with high volume ring dips and moderately heavy thrusters ,being able to continually press out ring dips with fatigued shoulders is vital for a fast WOD time.

GREEN
5 Rounds
20 Kipping Ring Dips
14 Thrusters at a challenging weight

BLACK
5 Rounds
20 Strict Ring Dips
14 Thrusters 135/95

STRENGTH

Clean Pulls
5×3