W.O.D
15 handstand push ups (RX2 1 abmat)
30 pull ups
12 hand stand push ups
24 pull-ups
9 handstand push ups
18 pull-ups
Then
20 thrusters 95/65 (RX2 75/45)
Decline push ups with feet on 20 inch box for all that are not doing RX or RX2. Mod see coach.
Strength
Back squat 3×1
Finisher
3rds
30 sec hip distraction
30 sec chest opener
30 sec L-hang
Pimp juiced (Time-Rx2)
Start up
3 rds
10 plyo jumps
20 mclimbers
30 bicycles
‘Pimp juiced’
20 hspu
20 burpees
20 back squats 155/105 rx2-125/85
20 KBS 53/35
5 bar muscle up rx2-black band 400m run
Bench press
3-3-1-1
Skill
Pick a goat and work on it
Finisher
1 min max rep sit ups
Browbeaten (Time)
Sprint work
5 rds
5/10/15 suicide max effort
On the 30 sec Record best time
Complex
10 mins to work to heavy
Hang squat clean
Power clean
Jerk
No dropping between movements!
Metcon
3rds
10 Hspu
10 Sit ups 45/35
Then
100 double unders
Finisher
Hip flexor, quad, hamstring smash/stretch
Wrong turn (Time-Rx2)
Start up
3rds
200m run
10 PVC muscle snatch
5 burpees
Strength
3×1 snatch
3×1 front squat
‘Wrong turn’
15 thrusters 105/75
Then
3rds
10 chest to bar pull-ups
10 hspu (rx2-1 abmat)
Then
15 thrusters 105/75
Pick a goat(something you are bad at) from the list or choose your own and work on it for 10 minutes
handstand walks
muscle ups
pistols
double unders
toe to bar
Finisher?
2rds
10 big arm circles front and back
10 scap push ups
10 iso lat raise L/R
No joke (Time-Rx2)
W.O.D
50 Hand release push ups
40 Box jump 24/20
30 Squat 75/55
20 Toe to bar
10 Hspu, RX2-1 abmat
Mod-see coach
Record time and rest 5 mins then
1600m run for time
Clean skill complex
3rds (light weight)
High hang clean
Hang clean
Strength 80-85% of 1rm
2×2 Power clean
2×2 Front squat
Finisher
1 min couch stretch per side
1 min oh single arm band distraction
1 min band ham stretch
Seven(Reps-Rx2)
Strength/Skill
3rds Clean complex
High hang power
Hang squat
Power clean
Squat clean
Choose a light weight. Work on skill and form.
W.O.D
Amrap 7
Power clean RX 185/115-Rx2 155/85
mod see coach Hspu- Rx2 1 abmat allowed-mod decline push ups
Ascending ladder
1 power clean
1 hspu
2 power clean
2 hspu
3 power clean
3 hspu
4,4 etc….
Skill
Based on skill level Pull up/Muscle up
If you can not do a pull up 3×8 strict band pull-ups
If you can do pull ups consistently Work on chest to bar do 3 sets of 3
If you can do chest to bar pull ups consistently Work on bar muscle up transitions
If you can do bar or ring muscle ups do 3 sets of 3 Work on efficiency and stringing them together
Finisher
2rds
10 scap push ups
10 side plank punch through
10 band pull a parts
the long haul(Time-Rx2)
W.O.D(30:00 cap)
100 double unders
400m run
75 burpees
400m run
50 deadlift 135/95
400m run
25 hspu
400m run
Rx2 are allowed to use an abmat for hspu
Finisher
1 min of each per side
Band assisted hamstring stretch
Samson stretch
Couch stretch Plank
Dark hole(Time-Rx2)
W.O.D
4rds
10 mutant makers 95/65
10 hspu
10 burpees
Then
30 KBS 70/53
Rx2
4rds
10 mutant maker 95/65
10 hspu w/abmat
10 burpees
Then
30 KBS 70/53
Mod-see coach for suggestions
Strength
Power Clean 5-3-1
Finisher
Tabata v sit hold
Stankonya(Reps-Rx2)
Start up Coaches choice
W.O.D
Performance RX
Amrap 12
15-4 inch deficit hspu
30 pistols
60 double unders
30 hang snatch 115/75
Score is total reps
Post work
40m sled push 185/140
20 tired flips 300/180
RX2
Amrap 12
15 hspu
30 pistols to a med ball
60 double unders
30 hang snatch 95/65
Score is total reps
Post work
40m sled push
20 tire flips
See coach for loads
Finisher
5 mins Stretch hamstrings and roll quads
Pull, push then pull some mo Start up
W.O.D
Performance(RX)
3rds
20 sdhp 95/65
4-6 inch deficit hspu
2 rope climbs
RX-2
3rds 20 sdhp 95/65
4 hspu-1 abmat allowed
2-rope climb
Fitness
20 sdhp see coach for suggested weight
4 modified hspu
6 modified rope climb
Strength
Dead lift 5×1
Finisher
2rds
10 GHR
20 walking front kicks(minimum knee bend for ham stretch)
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