WOD Review 8/20/18
No monkey business this week. Get after it!
MONDAY
Now that we’ve completed around 4-5 weeks of handstand walking skill practice, we are going to transition to muscle ups. Choose appropriate work give where you are at with muscle ups. As an FYI, the “Foundational” piece is not just for those who don’t have muscle ups. It can be done by all levels that need fine tuning the basic strength requirements. For part B, this is a pretty straight forward conditioning workout in which I want you to keep moving throughout. Scale up and down for a challenge but one that you would have minimal standing around time.
Foundational:
Alt EMOM for 8 Minutes
– Strict Pullups or Ring Pullups
– Hollow Hold or Strict Ring Dips
-False Grip
EMOM or E2MOM for 8 minutes
1-5 Strict or Kipping Muscle Ups
12 Situps or 12 Hanging Knee Raises (ADV: 7 T2B) (Beef: 12 T2B)
TUESDAY
Build upon the same idea we did for clean and jerk/snatch last week. 2 reps on the minute will seem conditioning if you choose too heavy of a weight. For some of you who are more advanced in them thats’s fine, but for those who are new to the movements, pick a weight you can hit a solid set the entire 12 minutes. As you can see there are several options for part B. This was mainly to account for push-up levels. I do not mind mix and matching at all, just choose one that will allow for continue movement and one that will minimize early pushup redline.
ADV: 1 Across @ 75-85%
–Beef: Continue Ascending–
ETC (Ascending the whole way)
WEDNESDAY
We haven’t programmed the presses/jerks in isolation in a while and wanted to bring it back this week for those who need a refresher or a simple intro. If you want to take the reps from the ground that is also fine, or buddy up with someone on the rack who has similar strengths. The part A isn’t intended to take a ton of time. Even though reps are small and there are fewer sets, keep “quality” in your mind here. Quick cleanup and on to part B!
Rest
THURSDAY
A.)
ADV: 3 Regular or 2 Regional or Legless
Beef: 3 Regional or Legless
Bison 3 Regional or Legless + 6/4 Muscle Ups
**ADV+Beef: Starts with B, then finishes with A**
A.)
Foundational:
Alt EMOM for 8 Minutes
– Strict Pullups or Ring Pullups
– Hollow Hold or Strict Ring Dips
-False Grip
EMOM or E2MOM for 8 minutes
15 Front Squat 95/65
15 Pullups
800m Run
12 Pullups
400m Run
9 Pullups
200m Run
6 Pullups
70m Run
21 Pullups (BEEF: C2B)
800m Run
15
15
400m Run
9
9
200m Run
6
6
70m Run
27 C2B
800m Run
21 C2B
400m Run
15 C2B
200m Run
9 C2B
70m Run
Foundational:
Alt EMOM for 8 Minutes
– Strict Pullups or Ring Pullups
– Hollow Hold or Strict Ring Dips
-False Grip
EMOM or E2MOM for 8 minutes
B.)
Team AMRAP in 20 minutes
15 Wall Balls (Beef: 20)
10 Box Jumps (Beef: 15)
10 HKR or Situps (ADV: T2B) (Beef: 12 T2B)
**1 Person Rows or Runs 400m, while the other works on the AMRAP. When Rower or Runner completes the 400m the partners switch (amrap to the row/run, row/run to the amrap). The score will be ONE total amrap together.
Solo Version: Run or Row 400m every 3 minutes
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