Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
WOD
"Golden Gophers"
For TIme:
1-2-3-4-5-6-7-8-9-10
Devils Press (50s/35s)
* 10/8 Calorie Air Bike after each set.
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
WOD
"Fighting Illini"
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
15 Push Ups
15 Toes to Bar
-rest 4:00-
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
10 Burpee Over Bar
10 Overhead Squats 75#/55#
Accessory
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Accessory
Gymnastics - Pressing (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 wall walks [to your comfort level] within 2 minutes.
Level 2: Complete max effort kipping handstand push ups within 2 minutes.
Level 3: Complete max effort strict wall facing handstand push ups within 2 minutes
Sets do not need to be completed unbroken. Perform max reps within the two minutes.
WOD
"Boilermakers"
5 sets For Time:
10 Power Cleans 115#/80#
50ft Back Rack Walking Lunge 115#/80#
10 Power Cleans 115#/80#
-Rest 1:1 between sets-
