WOD
"Gamma Radiation"
Partner For Time:
800m Run (Together)
100 Kettlebell Swings 70#/55# (split as needed)
600m Run (together)
75 Kettlebell Swings 70#/55# (split as needed)
400m Run (together)
50 Kettlebell Swings 70#/55# (split as needed)
200m Run (together)
WOD
"Mean Green Rage Machine"
Partner Workout For Time:
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
100 Shoulder to Overhead 115#/80#
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
*Split reps/calories as needed*
Skills and Drills
Week 5: Ring Muscle-up Progression
Advance:
Have athletes practice: Ring Transitions (with band)
- 10-12 minutes-
Intermediate:
5 sets:
Have athletes practice: Ring Transitions (with band/ugly squat position)
- rest 1 minute between sets -
Beginner:
5 sets:
Have athletes practice: Ring Transitions (ugly squat position)
- rest 1 minute between sets -
* Have athletes start from the beginning and progress within their limitations.
- Use heavier band
- Place legs on the ground (see video)
- Move feet back, add a plate for the dip.
Strength
Split Jerk 1x1
10-15 Minutes of Practice
- Athletes that performed this last week can work up to moderate weights with good form.
- New athletes, stay light and practice setting up into a proper landing position.
WOD
“Don’t Make Me Angry”
4 rounds For Time:
10 Right Arm Dumbbell Cleans 70#/50#
10 Left Arm Dumbbell Cleans 70#/50#
20 Box Jump Overs 24"/20"
Strength 1
Clean 3x3
3 Cleans x 3 sets @65-75% of 1RM Clean
* Rest 60-90 seconds between sets *
Strength 2
Clean Deadlift 3x3
3 Clean Grip Deadlifts x 3 sets @90% of 1RM Clean
* Rest 60-90 seconds between sets *
WOD
"Hulk Smash"
6 Sets (Every 3:00)
14/11 Calorie Assault Bike
7 Thrusters 115#/80#
*Score is your slowest round
