Category: Daily WOD
FT: Bar Muscle Up Progressions and Kipping Pull Up Practices & 5 RFT: Devil Press, Box Jumps and Pull-ups
FT: Bar Muscle Up Progressions and Kipping Pull Up Practices
For time:
Bar Muscle Up Progression
Kipping Pull Up Practice
5 RFT: Devil Press, Box Jumps and Pull-ups
5 rounds for time of:
10 Devil Press, pick load
10 Box Jumps (24″/20″)
10 Pull-ups
3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1 & AMRAP 12 mins: Deadlifts, Hang Power Cleans and Push Jerks
3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1
3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Deadlifts, Hang Power Cleans and Push Jerks
Complete as many rounds as possible in 12 mins of:
12 Deadlifts, pick load
9 Hang Power Cleans, pick load
6 Push Jerks, pick load
* Choose load that you can do all 6 PJ unbroken. Pace smart, this is not a sprint.
Advanced RX: Weighted Strict Pull-up 5-4-3-2-1
Advanced RX: Weighted Strict Pull-up 5-4-3-2-1
Weighted Strict Pull-up 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Advanced RX: Weighted Strict Pull-up 5-4-3-2-1 & FT: Row and Bodyweight Bench Press Chipper
Advanced RX Class:
Weighted Strict Pull-up 5-4-3-2-1
Weighted Strict Pull-up 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: 4 RFT: Rows, Partner Wall Balls and Push-ups
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices
For quality:
Handstand Practice
Handstand Push-up Practice
Pull-up Practice
* Choose and work on progressions, or strict/kipping practice. 15 minutes.
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices & 21-15-9: Burpees, Deadlifts, Toes-to-bars and KB Swings
FQ: Handstand Practices, Handstand Push-up Practices, and Pull-up Practices
For quality:
Handstand Practice
Handstand Push-up Practice
Pull-up Practice
* Choose and work on progressions, or strict/kipping practice. 15 minutes.
21-15-9: Burpees, Deadlifts, Toes-to-bars and KB Swings
21-15-9 reps, for time of:
Burpee
Deadlift (225#/155#)
Toes-to-bar
Kettlebell Swing (53#/35#)
Photo by @robcwilson
This guy hit a max height static box jump that was to his chest! Go Team Bob! Some impressive hops from several people the other day.
Where Things Stand with the Theofanidis Situation
Results
Results cont
Shoulder Press: 1RM & Part 1 and Part 2 DB AMRAP
Shoulder Press: 1RM
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Pt. 1: AMRAP 5 mins: DB Snatch (Alternating) and Burpee Over DB
Complete as many rounds as possible in 5 mins of:
10 Dumbbell Alternating Snatch (50#/35#)
10 Burpee Over Dumbbell (Lateral)
* Rest 3 minutes between AMRAP’s
Rest 3 Minutes then complete:
Pt. 2: AMRAP 5 mins: DB Push Press and Single DB Box Step-ups
Complete as many rounds as possible in 5 mins of:
10 Dumbbell Push Press, pick load
10 Single Dumbbell Box Step-ups, pick load, in
* Rest 3 minutes between AMRAP’s
Photo by @robcwilson
Two parter today, short workouts but deceptive in execution.
Shoulder Press: 1RM
Shoulder Press: 1RM
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.