WOD
"Andes"
For Time:
21-18-15
Dumbbell Bench Press (50s/35s)
Chest to Bar Pull Ups
-into-
12-9-6
Dumbbell Bench Press (50s/35s)
9-6-3
Bar Muscle Ups (Burpee Pull Up)
Mayhem Mini-Pump
3 Rounds
10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7
10 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7
12 Single DB Double Head Curl @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
Strength
Shoulder Press:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
WOD
"Urals"
5 Rounds For Time:
21 Kettlebell Swings 55#/35#
21 Wall Balls 20#/14#
42 Crossover Single Unders
Strength
Front Squat
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
WOD
"Rocky Mountains"
For Time:
15-10-5
Deadlift 225#/155#
Shuttle Run (50ft)
-into-
15 Wall Walks
-into-
5-10-15
Deadlift 225#/155#
Shuttle Run (50ft)
* Each shuttle run rep is 25 feet down + 25 feet back (50 feet total)
Gymnastics Skill Work
"Crossovers"
Today we are practicing Crossover singles. We have them coming up in the workout on Thursday, so let's practice and prepare. Or, choose an appropriate jump rope movement to practice:
Level 1: single-unders
Level 2: double-unders
Level 3: crossover singles
Level 4: crossover doubles
After a few minutes of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don't worry about counting.
WOD
"Alps"
20:00 AMRAP
20/16 Calorie Row
20 Deficit Push Ups (4in/2in)
20 GHDs (Scale is V-Ups)
