WOD
"Star of Bethlehem"
2 sets:
5:00 AMRAP
4-8-12-16….
Overhead Squats 95#/65#
1-2-3-4….
Bar Muscle Ups
-rest 2:00 between sets-
(Score is total Reps)
Accessory
4 sets:
10 Dumbbell Bulgarian Split Squats (each side) RPE 6-7
-rest 30 seconds-
10 Single Leg Dumbbell RDL (each side) RPE 6-7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Strength
Back Rack Lunges 4x8
4 sets
8 Back Rack Lunges (per leg), build across sets based on feel
WOD
"Black Cat"
For Time:
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
15 Bar Muscle Ups (Scal 30 Chest to Bar)
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
Accessory
Gymnastics Skill Session
Today we're taking 10 minutes to work on form/efficiency and warm-up for the workout ahead. Break into small groups based on ability and practice at the appropriate level below.
Level 1: Kip Swings and Jumping Pull Ups
Level 2: Kip Swings and Jumping Bar Muscle Ups
Level 3: Box Bar Muscle Ups OR Chest to Bar Pull Ups
Level 4: Bar Muscle Ups
Advanced athletes can alternatively choose to practice Strict Bar Muscle Ups or Pullovers.
WOD
"Pit Now!"
Every 5:00 (5 sets)
500/450m Row
7 Bar Muscle Ups
25ft Handstand Walk (Scale 2 Wall Walks)
*Score is slowest set
Accessory
Gymnastics: Ring Dips
Strength Option
6 rounds alternating between each skill: 40 seconds of work/20 seconds of rest
Level 1: Heel Assist Box Dips / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Tuck Ups
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP [Score is total Ring Dips]
Max Unbroken Strict Ring Dips
12/10 Calories Row
WOD
"Event 5"
For Time"
30/24 Calorie Air Bike
20 Bar Muscle Ups
30/24 Calorie Air Bike
