WOD
Teams of 2
42-30-18 For Time:
Partner Deadlift 365#/255#
Bench Press 155#/105#
-Rest 5:00-
42-30-18
Partner Deadlift 315#/225#
Bench Press 135#/95#
-Partner deadlifts are two athletes on one bar. Look up YouTube videos to show the set up. For male/female teams, split the difference in weight between male teams and female teams while making sure the male side is loaded heavier.
WOD
"Green Eggs and Ham"
16:00 AMRAP
30/24 Calorie Assault Bike
20 Thrusters 45#/35#
10 Strict Pull-Ups
Skills and Drills
Week 1: Ring Muscle-up Progression
Advanced:
5 sets:
30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -
Intermediate:
5 sets:
20-30 seconds Top of Ring Dip Hold
- rest 1 minute between sets -
Beginner:
5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground
- rest 1 minute between sets -
* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.
Strength
Back Squat:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Kiss Me I’m Irish"
For Time:
40-30-20-10
Box Jump Overs 20"
20-15-10-5
Stick Sit Ups
Strength
Deadlifts:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Emerald Isle"
21-15-9 For Time:
Double Dumbbell Clean and Jerks (50s/35s)
50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)
