Muscle up transition
MetCon: for Quality
50 Shoulder Taps
25 SRMU
Modify to:
50 Strict pull ups (Add weight as needed)
50 bar/ring dips
Gymnastics W.O.D
No gymnastics class this week, gymnastics will be back on schedule next week, classes are moved to 20pm at atarim
Strength & Accessory W.O.D
Strength:
No S&A classthis week, gymnastics will be back on schedule next week, classes are moved to 20pm at atarim
Strength
MetCon: Partner WOD
P-1 Plank
P-2 20min AMRAP
10 burpees
10 KB thruster 24/16
10 pullup
*Alternate freely
**Ask coach for modifications
We will meet and WOD at 18:00 with the sunset, then we will get beers and tacos at mikes place at 19:30
Strength
MetCon: “The real tu beav” partner WOD
For time: in teams of 2
– 100 Air Squats
-100 Partner Pushups
– 100 Wallball situps
– 100 Wallballs (can be done to each other over pullup bar)
– 100 Air Squats
Endurance W.O.D
“Mary”
20 Min AMRAP
5 HSPU
10 Pistols
15 pullup
Strength & Accessory W.O.D
Strength:
Power Clean Establish 1RM
Pull Ups For time
By ability
1-5: 30 pull ups
5-10: 50 Pull ups
10-20: 70 Pull ups
20+: 100 Pull ups
(beg. Scale to ring rows)
Accessory:
DB Floor Skull Crushers (Triceps ext.) 2*10-15
Front Holds (strict Back 2 wall) 3*15-45 sec. (pick up weight by ability)
CrossFit W.O.D:
Strength:
Chin Ups by ability
One Arm Chin Up / Archer / Strict chin up / Partial ROM/ Ring row
5x ME (3-5 reps)
MetCon: Partner Wod –
P-1 run stairs
P-2 AMRAP of
Olympic Weightlifting W.O.D
MetCon:
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
“Coe“
Ten rounds for time of:
10 Thruster 40/30kg
Strength & Accessory W.O.D
Strength:
Bench Press
Snatch Grip Deadlift
Establish 5RM
Accessory:
Ring Rows (deficit) 3*8-12
Nordic Curls 3*5-8
Strength
MetCon:
40-30-20-10-20-30-40 Of double unders
Perform 10 goblet squat between sets 24/16kg
Olympic Weightlifting W.O.D
CrossFit W.O.D
Strength
A+: Weighted push up 5×5
MetCon: For quality
40 L pull ups
40 Pistols
40 strict T2B
*Break up reps and sets any way you want
CrossFit W.O.D:
Strength
Front rack lunges 3×4+4
METCON:
For time:
100 Double-unders
Then
Five rounds of:
10 kB deadlift 32/24kg
10 Goblet squat 32/24kg
10 Handstand push-ups
Then
100 Double-unders
CrossFit W.O.D
Strength:
Skill:
15 minute practice of muscle up transition
MetCon: 3 RFT
10 Strict Pull-ups (add weight if possible)
10 V-ups
10 OHS 40/20 60/40kg