WOD
”Emilio”
Teams of 3
AMRAP in 7:
50 Back Squats 135#/95#
50 Back Squats 185#/125#
Max Rep Back Squats 225#/155# (Rx+ = 275#/185#)
Rest 3:00
AMRAP 7:
50 Bench Press 95##/65#
50 Bench Press 135#/95#
Max Rep Bench Press 185#/115# (Rx+ 225#/125#)
Rest 3:00
AMRAP 7:
50 Deadlifts 135#/95#
50 Deadlift 225#/155#
Max Rep Deadlifts 315#/225# (Rx+ = 365#/255#)
WOD
"Half Murph"
1000 Meter Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
1000 Meter Row
The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken.
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.
