Partner WOD
Warmup-gymnastics Skill-gymnastics Strength- Super set (bench and strict press) 3×5 @ 80-85% Partner WOD- 50 pull-ups (CT-ctb) 50 GHD sit-ups 50 hspu 50 cleans (Rx-135/95) (CT-185/135) 50 kb snatch (Rx-1.5/1) (CT-2/1.5) 50 hand release
4 Rounds
Warmup-gymnastics Skil-gymnastics Strength- 10×1 snatch add 5# WOD- 4 rounds: min 1-max cal row min 2-max dumbbell step ups (45/35) min 3-max sit ups min 4-rest
“Narf”
Warmup-gymnastics Skill-gymnastics Strength- Back squat 3×5 @ 80-85% WOD- “Narf” 9-15-21 Thrusters (95/65) Pull-ups
21-15-9
Warmup3 rounds, 20 calorie row 10 burpees Skill Level 1 4 rounds 5 strict dips on static bar 5 strict pushups 1 muscle up progression. Level 2 4 rounds. 20 second handstand hold 5
Nancy
Your choice of 10×1 cleans or clean and jerk. Add 7 lbs if you hit all your reps last week, then : NANCY 5 rounds for time 400m run 15 Overhead squats (95/65)
Open Workout 11.1
Wednesday. Warmup 3 rounds 10 hollow rock with pvc 10 arch rock with pvc 10 pass through. Skill Work Level 1 4 rounds 5 strict pullups with partner assist if needed 1 static open/close
Death by Squat Cleans
Skill work Level 1 – 10 min EMOM unbroken ring rows. Score is lowest number completed so start conservative. Level 2 – 10 min EMOM unbroken CTB pullups. Score is lowest number completed so
16.5
16.5 Open gym