Workout of the Day

7 rounds of:

-15 GHD hip-back extensions https://www.youtube.com/watch?v=RDNIPcmP5vs –

3 strict muscle-ups

Scaling Don’t sprint this workout. Hip-back extensions should be performed slowly and methodically, not for speed. Use the strict muscle-ups as an opportunity to refine your technique.

Beginning athletes can try an assisted form of the muscle-up with their feet on the ground.

Intermediate Option 7 rounds of: 10 hip-back extensions 3 assisted strict muscle-ups

Beginner Option 5 rounds of: 7 hip, back or hip-back extensions 3 assisted strict muscle-ups

Assisted strict muscle ups can include negatives after getting to the top position (with some help), as well as portions of the muscle up such as the transition. Assistance can come from a partner, your own legs, bands, use of a box etc. Please consult coaches for recomendations

WOD

-Sotts Press: 4×3reps. Build to heavy*.

*Note the bar comes in front of the face for Sott’s press. Do not go behind the neck, especially if going heavy.

-Pause Snatch Balance: 5×3 (pause for 3 seconds at the bottom). Build to heavy

-Rack Jerk or Jerk Off Blocks: 3×3,2×2,3×1. Build to a heavy

-Sumo Deadlift with no shoes: 3×10 reps. Build to heavy

For time:

-1 mile run*

then 50-40-30-20-10

-Cal airdyne

-Wall Balls 20/14

*If too rainy for you or you can’t run you can do a 2k row

Back Squat 10X3 @75% of 1RM

*Use the same weight for all 10 sets

Front Squat 3X3 @75% of 1RM

*Use the same weight for all 3 sets.

Strict Pull-Up 4 sets of:

0 Pull-ups: 3-5 reps. Controlled Negatives, jump up control down. No bands!

1-3 Pull-ups: 5 reps. Max reps on your own every set, then finish up remaining sets with partner helping in sticky point.

5+ Pull-ups: 10 reps. Normal speed up and down. If unbroken, add weight.

WOD = 3 rounds for time, in teams of 2

-20 D-ball cleans over shoulder (150/100) (100/70)

-40 toes to bar

-60 calorie airdyne

*One works, one rests.

Partition the work between partners any way you’d like.

The D-ball weight should be as challenging as you can manage safely