Strength
3 Snatch Grip Push Press + 1 Overhead Squat:
- Work up to a heavy complex in 10-12 minutes
WOD
"Ted Lasso"
2 sets:
6:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-
* One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score
WOD
"Move for Independence"
Teams of 2
19:19 AMRAP
Partner 1:
Max Meter Row
Partner 2:
2 rounds
11 Burpees over Bar
11 Deadlifts (95/65)
11 Shoulder to Overhead (95/65)
*Switch when the 2 rounds are completed
*Score the AMRAP, comment with total row meters. Note: you must hit at least 3,908 meteters (combined) to RX this workout.
WOD
"Open 16.3"
16.3
7:00 AMRAP
10 Power Snatch 75#/55#
3 Bar Muscle Ups
Accessory
"Mayhem Mini-Pump –Arms and Shoulders"
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
10 Incline Dumbbell Curls @ moderate weight – maintain quality
-Rest 2 min between rounds-
WOD
"Hanson"
4 Rounds For Time:
400m Run
40 Air Squats
Accessory
Ring Muscle Up Practice!
Partner up and take 10-15 minutes to progress through some low-ring muscle-up transitions.
Set up:
- Ring height is where the bottom of the rings measures in line with the top of the hip crease. Spacing should be about shoulder width.
- Use a false grip from the start and through the transition.
- Ideally, feet are placed directly underneath the rings while getting in the "Ugly position" and shooting the knees through with the hips and chest parallel to the ceiling.
- Focus on pulling the bottom of the chest/top of the stomach to the rings with hips staying in line and then driving the shoulders overtop into the catch with the chest facing down and shoulders resting on top of the rings.
- Actively squeeze the rings to your sides, press straight up to extension, and once lockout is reached, jump down to the floor.
Advanced: practice ring muscle-ups
Beginner/Alternative option:
3 sets:
10 Ring Rows
10 Bench Dips
