Strength
5 sets x 1 Deadlifts @90% of 1RM
* Complete a set on the 2 minutes *
WOD
"Moreton Bay Bug"
Teams of 2 for Time:
12 Wall Walks
24 Power Cleans 115#/80#
10 Wall Walks
20 Power Cleans 135#/95#
8 Wall Walks
16 Power Cleans 155#/105#
6 Wall Walks
12 Power Cleans 185#/125#
4 Wall Walks
8 Power Cleans 205#/135#
2 Wall Walks
4 Power Cleans 225#/155#
WOD
"Fairy Bread"
3 rounds For Time:
10 Back Squats 205#/135#
100ft Walking Lunge
10 Box Jumps 30"/24"
Accessory
Mayhem Mini-Pump –Upper Body Posterior
4 Rounds
10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7
12 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
WOD
"Pavlova"
20:00 AMRAP
25/20 Calorie Row
100 Single Unders
Skills and Drills
Strict Pull-up Progression - Week 5 Day 1:
Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 unassisted pull-ups - Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 2-3 unassisted pull-ups - Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
Strength
3 Position Power Clean (Ground, Below the Knee, Hang) 1x3
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean
- Complex is completed unbroken
- Work up to a heavy complex in 10-12 minutes
WOD
“Kanga Bangas"
5 rounds For Time:
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
15/12 Calorie Air Bike
