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Warm up: Get ready to Snatch
For time:
10 Rounds of:
1 Power snatch
6 Burpees over the bar
10 Rounds of:
1 Muscle up
6 Wallballs
10 Rounds of:
1 Snatch
6 Toes to bar
muscle up
WOD Tuesday October 6th
Warm up: 3 rounds of: Hang power clean x 5 / front squat x 5 / jerk x 5
- Every 3 minutes for 10 sets:
1 Power clean and jerk
2 Muscle ups or something else
1 Clean and jerk
2 Muscle ups or something else
2. For time:
30 Calorie row
WOD Wednesday August 19th
Warm up: 400 meter run / 10 Wallballs / 10 Burpees
For time:
60 Pullups
100 Double unders
50 Wallballs
100 Double unders
40 GHD Sit ups
100 Double unders
30 Handstand Pushups
50 Double unders
20 Burpees
50 Double unders
10 Muscle ups
50 Double unders
WOD Wednesday August 12th
Warm up: Leg swings / Band work / Warm up your power cleans / Do some wallballs / Figure out what you are doing for muscle ups
20 Rounds for time of:
4 Wallballs
3 Burpees
2 Power Cleans ( Heavy )
1 Muscle up
WOD Tank top Friday August 7th
Warm up: Leg swings / X walk / Good mornings / Single leg hip bridges
- Every minute on the minute for 12 minutes:
Odds: 2 Deadlifts
Evens: Muscle ups
2. For Time:
30, 20, 10
Ring push ups
Medicine ball sit ups ( get a heavy ball )
WOD Wednesday July 1st
Warm up: Band work / Empty barbell work
For time:
12 Rounds of:
1 Clean and jerk ( Ascend in weight )
2 Muscle ups
Directly into
6 Rounds of:
1 Clean (Ascend in Weights )
10 Handstand pushups
WOD Tuesday June 2nd
Warm up: 2 Rounds of: Ring row x 12 / Plate raises x 12
- Weighted Pullup: 5, 5, 3, 3, 1, 1
2. 8 Rounds for time:
2 Muscle ups
12 Kettlebell swings
WOD Tuesday February 25th
Warm up: 2 rounds of 20 kb swings / 20 sit ups
- 3 Rounds NOT FOR TIME.
12 Parallette pass throughs
12 Single leg RDL’s ( 12 per leg )
2. 3 Rounds for time:
6 Muscle ups or 12 Pullups
12 Sumo deadlift high pulls
18 Lateral barbell jumps ( double count )
WOD Monday October 21st
Warm up: Bike, row or run for 2 minutes / then two rounds of 8 Kang squats / 12 sit ups
- Back Squat: 5 x 4 @ 80%
2. For time:
60 Double unders
30 Wallballs
15 Bar Muscle ups
30 Wallballs
60 Double unders
WOD Tuesday October 30th
Warm up: Bear crawl x 200 ft
- Every 90 seconds for 12 sets:
Odds: Strict pullups + kipping pullups +Muscle ups (This is a complex, stay on the bar, choose the right # of each and try to maintain it for all the sets)
Evens: Strict press x 3 + Push press x 2 + Jerk x 1
2. 3 Rounds for time of:
50 Kettlebell swings ( not too heavy )
25 Banded sit ups
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