Workout of the Day

WOD = 5 rounds for time of:

-12 Push jerks

-9 thrusters

-6 power snatches

No more than 95/65 lb

Beginners can use this as technique practice at a slower pace.

7:00 AMRAP

-1-2-3-4-5… D-ball cleans

-2-4-6-8-10… Box jump-overs. Move over the  box from one side to the other.

-3:00 rest

7:00 AMRAP

-1-2-3-4-5… Strict pull-ups

-2-4-6-8-10… Push-ups

-3:00 rest

7:00 AMRAP

-100m farmer’s carry

-100m backward run

-100m run

WOD:

5R (scale to 4 if people are dying)

On a 3 minute timer,

Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St

-20 seconds max distance uphill sprint

Cool down jog back to gym

WOD = 13 min AMRAP

-5 bar muscle-ups

-10 deadlifts ( no more than 195/125)

-20/15 calorie bike

Bar muscle up scaling:

Use Ring or bar muscle ups according to ability.

If not doing pull overs or muscle up negatives, combine pull ups and dips as follows:

If you have pull ups: MU negative > pull overs > hip to bar pull ups > L- pull up negative

If you don’t have pull ups: Hold your chin as high over the bar as possible (2s = 1 rep).  > Controlled pull up negative > ring rows (3 ring rows = 1 rep)

Scale ring dips using feet on a box with legs straight in front of you. Emphasize fully supporting yourself in top position and turning palms forward at the top

>  use a dip negative with assistance of feet > deficit pushups on rings or box.

Further dip Scaling concepts here

scaled full range of motion on rings https://youtu.be/NjujVHxnstc?t=52

back squat 5 x 5 reps

Get as heavy as possible,

Absolute beginners who have no idea of their 1RM should use this period to range find.

Recommend 10-5-4-3-2-1-1-1 and omit WOD 2

WOD 2= Gymnastics Bodies single  leg squat