Strength
Snatch Pull + Hang Snatch 5x2
5 sets:
1 Snatch Pull + 1 Hang Snatch (@70-75%)
-rest 60-90 seconds between sets-
WOD
"Chelsea Blues"
For Time:
20 Wall Balls 20#/14#
10 Box Jump Overs 24"/20"
-Rest 1:00-
40 Wall Balls 20#/14#
20 Box Jump Overs 24"/20"
-Rest 1:00-
60 Wall Balls 20#/14#
30 Box Jump Overs 24"/20"
Accessory
Gymnastics - Pulling (Week 9)
Test Week! It's time to see our hard work pay off. How do your numbers compare to week one?
Level 1: Complete max effort Ring Rows in 2 minutes
Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes
Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes
Sets do not need to be completed unbroken. Perform max reps within the two minutes.
WOD
"Ducks"
For Time:
100 Double Unders
25 Handstand Push Ups
25 Box Jump Overs 20"
10 Wall Walks
25 Box Jump Overs 20"
25 Handstand Push Ups
100 Double Unders
Strength
Front Squat
3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-
WOD
"Paradise Falls"
7 Rounds For Time:
10/8 Calorie Air Bike
1 Rope Climb (Scale 3 Strict Pull Ups)
10 Box Jump Overs 24"/20"
1 Rope Climb (Scale 3 Strict Pull Ups)
WOD
"Shania Twain"
For Time:
120/100 Calorie Row
80 Bench Press 115#/75#
40 Box Jump Overs 24"/20"
Accessory
Mayhem Mini-Pump – Leg day
4 Rounds
10 DB Good Mornings @ moderate weight – maintain quality RPE 7
8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
