Weekly WOD Overview

TUESDAY
For part A2, choose a weight you could do at least 8, challenging but quality reps within the time limit. I wanted to simulate a moderately heavier barbell challenge without too much fatigue setting in like a long metcon. While this is a quick challenge, don’t throw out everything you warmed-up and gained in part A. Think of it as an AFWQAP (As fast with quality as possible).

WEDNESDAY
We are continuing on our 10 minute skill works that Nabil implemented last week in the beginning of class. Rather than always assigning a timed EMOM, we wanted to get a chance to give folks more feedback and demonstration on the basics. Given that it is only ten minutes, try to utilize it as best as you can. If you are decent at both skills, try doing a certain amount of reps for quality every 2-3 minutes or so, or skill with the EMOM format. Make it more challenging (i.e. legless instead or wrapping, or strict seated legless instead of regular legless). If new to the skill, look for useful tips on drills that you can continue to do in future classes.For Part B, I’d like Rxd and ADV to shoot for doing the deads and wall balls in 1-2 sets. Because there is a bit of running, scale the distance, weight, and reps, that will allow you to maintain intensity throughout. As always, mix and match to your skill set. Many of you Rx’d deadlifters and wall ballers can do the adv running just fine. The goal for Beef and Bison is to work on heavier deadlifts coupled with higher volume movements. The run is the only thing that gets “easier” each set, so it’s imperative that you manage and break up the work early to minimize redline or recovering from an aggressive set.A.)
10 minute skill worksRope Climb Technique:
-Manila Rope attached to pull-up bar
-Regular rope….ADV: Skill Options: Seated Legless Work

OR

*Handstand Pushup / Handstand Walk Practice*
-Wall Walk w/ hold
-Strict HSPU w/ ambits
-Wall Walk w/ shoulder taps
-Handstand walk practice

ADV: Skill Options: Every 3 mins, Max distance HSWALK or Quality reps strict, or with deficit

THURSDAY
Same idea for skill works as WED. Rx’d is a classic workout with a mini spin on it doing “hang cleans”. This one is good because for most folks, the reps are super manageableand there is scheduled rest to maintain a high intensity. The goal should be unbroken on everything for the majority of the workout. Pushups, even in sets as small as 6 can get taxing, so feel free to scale those down even lower if needed or if you are hitting a wall unbroken for 6 later in the workout. I wanted to give an advanced option with HSPU and DU as many seasoned sweat shoppers have done “Chief” 5+ times. Only attempt this if you are comfy with HSPU and double unders as 3 minutes does not give you much time to make misses!A.)
10 minute skill works

A.) 10 minutes of Skill Work
*Ring Muscle Up Work*
-False Grip Hang
-Seated Band Assisted Transitions
-False Grip Strict Pullup on Ring

OR

*Handstand Pushup / Handstand Walk Practice*
-Wall Walk w/ hold
-Strict HSPU w/ ambits
-Wall Walk w/ shoulder taps
-Handstand walk practice

FRIDAY

The finisher should be a quick burner. As always, scale up or down on the thrusters and/or pullups to make it challenging but with no breaks.

SATURDAY

ADV+BEEF Start from bottom and finish at topRow 500m
——–
5 Rounds
5 Squat Cleans 115/75, 135/95, 165/115, 185/125
10 Hanging Knee Raises (ADV: 10 T2B) (BEEF: 15)
——–
200m Run
——–
15-12-9 (ADV+BEEF: 21-15-9)
KB Swings 53/35, 70/44, 70/53
Burpees
——–
400m Run

SUNDAY

A.) 10 minutes of Skill Work
*Bar Muscle Up Work
Strict Pullups
Kipping Pullups
“Jump and Swing”
“Single Jumping Belly to Bar Pull-ups”

or
*Ring Muscle Up Work*
-False Grip Hang
-Seated Band Assisted Transitions
-False Grip Strict Pullup on Ring

B.)