WOD
“This is the day when we separate the men from the boys”
15:00 AMRAP:
200m Run
15 Kettlebell Swings 55#/35#
10 Burpees
*200m run = 1 rep. Total reps per round is 26
Accessory
Mayhem Mini-Pump – Arms and Shoulders
4 Rounds
12 Plate Front Raise @ moderate weight – maintain quality
10 Seated Alternating DB Curl @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
Strength
Back Squat
5 sets x 2 Back Squats @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Lindt"
For Time:
24-21-18-15-12
Kettlebell Swings 55#/35#
GHD’s (Or scale with V-Ups)
Kettlebell Box Step Ups (20") 55#/35#
Strength
Bench Press
5 Bench Press x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Clint Barton"
3 Rounds For Time:
30 Kettlebell Swings 55#/35#
30 Push Ups
Gymnastics
Bar Muscle Up Prep (Day 1)
4 Positions of the Bar Muscle Up:
Position 1: Jump into Pike
Position 2: Arch
Position 3: Hollow Rock Around
Position 4: Support
Warm Up:
Advanced:
5 Reps of Position 1
5 Reps of Position 1 & 2
5 Reps of Positions 1,2 &3
5 Reps of Bar Muscle Ups
Intermediate:
5 Reps of Position 1
5 Reps of Position 1 & 2
5 Reps of Positions 1,2,&3
Novice:
10 Kip Swings
5 Strict Pull Ups OR 5 Ring Rows
WORKOUT:
Advanced:
Every 1:00 (6:00)
3 Bar Muscle Ups
Intermediate:
Every 1:00 (6:00)
1 Bar Muscle Up + 2 Strict Chest To Bar Strict
Novice:
Every 1:00 (6:00)
1-3 Box Bar Muscle Ups OR 3-5 Kipping Chest to Bar Pull Ups OR 3 Pull-up Negatives
WOD
"Old Logan"
Every 1:00 (4 rounds for Reps)
Min 1: Max Calorie Air Bike
Min 2: Max Kettlebell Swings 55#/35#
Min 3: Max Calorie Air Bike
Min 4: Max Wall Walks
Min 5: Max Calorie Air Bike
Min 6: Rest
*Partners start at opposite ends and rest at the same time:
