Technique

Muscle Up Technique Work

W.O.D.

3 RFT:

- 50 Ab mat Sit Ups

- 20 Pull Ups

         

W.O.D.

3 RFT:

20 Cal Row

200m Run

1 min Rest

6 Min to find 3 RM Back Squat (out of the rack)

           

W.O.D.

For Time:

10-9-8-7-6-5-4-3-2-1 Burpee Box Jump (20/24) – Must be facing the box

1-2-3-4-5-6-7-8-9-10 DL (Rx: 155/225, Comp: 205/315)

       

Strength

Pull Up Strength: 6-5-4-3-2-1-1-1

W.O.D.

For Time:

15-12-9-6-3

- C2B

- HSPU

- V Up

       

10 min EMOM: 2 reps of Squat Clean & Jerk (Not tn’g)

 

W.O.D.

7 min AMRAP:

- 8 S2OH (Rx: 65/95, Comp: 85/125) - 10 Front Squat (Rx: 65/95, Comp: 85/125) - 12 DL (Rx: 65/95, Comp: 85/125)

       

Strength:

Front Squat: 6-5-4-3-2-1-1-1

 

W.O.D.

For Time:

- 100 Walking Lunge Steps

- 75 T2B

- 50 Rig Touch Burpees

- 25 Cal Row

- 3 Rope Climb (9 anchored climbs)

W.O.D.

12 min AMRAP

- 3 MUs (Scale: 10 Strict Pull Ups)

- 20 KB C&J (10 on R/10 on L)  (35lbs/53lbs)

- 20 Box Jumps (20/24)

- 200m Run

         

E.M.O.M

- 10 min EMOM: 3 Snatch Grip DL to Triple Extension (At about 110% of your snatch max)

 

W.O.D.

For Time:

- 30 Hang Squat Snatch (Rx: 55/75, Comp: 75/115)

- 30 Overhead Squat (Rx: 55/75, Comp: 75/115)

           

W.O.D.

"Annie"

50-40-30-20-10

-DU

- Ab Mat Sit Ups

1 Min Rest

"Reverse Annie:"

10-20-30-40-50

- DU

- Ab Mat Sit Ups

       

W.O.D.

12 min Chipper:

- 40 C2B

- 40 Push Press (Rx: 45/65, Comp: 75/115)

- 40 Pull ups

- 40 Push Jerk *Add Plate to Bar (Rx: 65/95, Comp: 105/165)

- Max Rep Cleans (Rx: 65/95, Comp: 105/165)

           

W.O.D.

"12.2"

10 min AMRAP:

Proceed through the sequence below:

- 30 Snatch (45/75)

- 30 Snatch (75/135)

- 30 Snatch (100/165)

- Max Reps Snatch (120/210)

         

Strength:

12 min to find 1 Rep Max Thruster

 

W.O.D.

12 min AMRAP:

- 12 T2B

- 9 Thrusters (65/95)

- 6 Pistols (12 walking lunge steps)

       

W.O.D.

4 min AMRAP

- Max Rep MU (Scale 1: BMU, Scale 2: Strict C2B)

 

2 min Rest

 

4 min AMRAP

- Max Rep HSPU

 

2 min Rest

 

4 min AMRAP

- Max rep C2B (If you scaled the MU to Strict C2B, Scale here to Pull Ups)

 

2 min Rest

 

4 min AMRAP

- Max Rep RD (Scale: Box Dips)

 

*Score for WOD is total reps completed

       

DL 6-5-4-3-3-3-3 For Time - Three 50m Prowler Pushes (Rest as needed after each) (Weight is TBA) *Score is total time in seconds of all 3 rounds

W.O.D.

[caption id="attachment_6628" align="alignright" width="400"] Future athletes getting their row on during the "Battle to Paddle" (Photo credit Niceto Amor Canete - All Rights Reserved)[/caption]

"Fight Gone Bad"

Max Reps in 3 Rounds:

- 1 min Wall Ball (14/20)

- 1 min SDLHP (55/75)

- 1 min Box Jump (20)

- 1 min Push Press (55/75)

- 1 min Row (Calories)

- 1 min Rest

*Rolling Clock