WOD
"Megatron"
For Time:
21-18-15-12-9-6
Calorie Assault Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
*Womens Calories (16-14-12-10-8-6)
Strength 1
Alternating DB Bench Press
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
Strength 2
Standing KB Crush Grip French Press
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
WOD
"Ferrari"
Teams of 2 For Time:
2000/1750m Row
100 Handstand Push-Ups
25ft. Back-rack walking lunge 155#/105# (each)
25ft. Front-rack walking lunge 155#/105# (each)
25ft. Overhead walking lunge 155/105# (each)
Strength 1
Deadlift 1x1
Build to a Heavy Single (10-12 minutes)
* Rest as needed between sets *
Strength 2
Handstand Push-ups (Strict): Max Reps
Build to a max set of Handstand Push-ups (Strict)
WOD
"Bugatti"
4 sets For Time:
2 Rounds
12 Kettlebell Swings 55#/35#
12 Toes to Bar
12 Abmat Sit Ups
-Rest 1:00 between sets-
WOD
"Maserati"
For Time:
27 Box Jump Overs 24"/20"
21 Clean and Jerks 95#/65#
15 Squat Cleans 135#/95#
9 Squat Clean Thrusters 165#/110#
Skills and Drills
Pistols: Week 6 Day 1
Advance:
Every minute (10:00)
10-12 Pistols
Intermediate:
Every minute (10:00)
8-10 Pistols (plates under heels/counterweight in front)
Beginner:
6-10 Pistols (to a box or using a band)
* Use any of the past week's progression to help your athletes work towards gaining strength and stability in the Pistol Squat.
Alternative Option:
3 sets
10 Alternating Double Dumbbell Step Back Lunges (Front Rack) @ moderate weight
10 GHD Hip Raise
10 Single leg Dumbbell Romanian Deadlift (each side) @ moderate weight
