Results For Category: "Skill"

WOD: Tuesday, 8/9/2022: Handstand Push Up

Strength:
EMOM 8:00:
Min 1: :40 Hollow Body Hold Against Wall/Box
Min 2: 3-5 Deficit/Negative Handstand Push ups/Slow Strict Press

WORKOUT:
For Time:

Buy In: 50 Burpees
8 Rounds of:
5 Handstand Push Up
7 Back Squat (115/75)(95/65)
Buy Out: 50 Burpees

WOD: Friday, August, 5, 2022: Skill Day…The Bar Muscle Up

SKILL:
6 Min EMOM:
Coach will give you a Pulling Option to practice.
May consist of:Hip to Bar, Bar Muscle Up, Dynamic Kip Swings, Pull Ups, Simulated Kip Swings, Jumping Pull Ups

WORKOUT:
3 Sets of 6 MIN AMRAP:
3 Bar Muscle Ups
9 Hand Release Push Ups
18 Ground to Overhead

Rest :90 between sets and pick up where you left off.

WOD: Wednesday, August 3, 2022

WORKOUT:

For Time:
200 Russian Swings (70/53)(53/35)
150 Sit Ups
100/80 Cal. Bike
15 Rope Climbs
*Partition as needed.

WOD: Friday, July 29, 2022: Muscle Up, Burpees, Thrusters

WORKOUT:
New Benchmark: MYMC 22.3

15 Rounds for Time:
1 Ring Muscle Up/Bar MU/Jumping MU/Burpee Chest to Bar
3 Thrusters (135/95)(95/65)
6 Burpees over Bar

WOD: Wednesday, July 13, 2022: Skill Work on Ring Muscle Up

Skill Practice: 2 Sets of:10 False Grip Ring Rows:10 Top of Ring Hold:10 Bottom of Ring HoldRest As Needed 2 Sets of:3 Ring Transition DrillsRest…

WOD: Friday, July 8, 2022: Handstand Push Ups, Box Jumps

Workout For Time:60 Up Down Box Jumps (24/20)30 Strict Handstand Push Up30 Up Down Box Jumps15 Strict Handstand Push Up Finisher 6 sets of :20…

WOD: Monday, May 16, 2022: Rope Climbs

Skill Practice:
Rope Climbing

Workout:
18 AMRAP:
60 Double Unders
40 Sit Ups /20 GHD
20 Ground to Overhead
5 Rope Climbs

WOD: Thursday, 5/12/2022: Skill Work: Toes to Bar & Rope Climbs

Workout:

12:00 on the clock:
Run 800 M
40 Hand Release Push Up
6 Rope Climbs
Max Toes to Bar with remaining time.

Rest 2:00

6:00 on the clock:
run 400 M
20 Hand Release Push Ups
3 Rope Climbs
Max Toes to Bar with Remaining Time

WOD: Wednesday, May 11, 2022: Deadlifts, Box Jumps, Push Ups

Strength:

Week 2 of Deadlift Cycle
1×5 @ 65% of 90% of most recent 1 Rep Max
1×5 @ 75%
1×5 @ 85%

Workout:

For Time:
27-21-18 
Box Jump
18-15-9
Handstand Push Up
9-6-3
Deadlifts

WOD: Saturday, May 7, 2022: Rope Climbing, Wallballs, Running

Skill Work:

Rope Climbing; J Hook clamp 
And other progressions

Workout:

Every 5:30 x 4 sets:
400 M Run
30 Wallballs
3 Rope Climbs

EXTRA CREDIT:

Murph Prep:
These are great to do on Sunday Funday!

6 Sets:
300 M Run
5 Pull Ups
10 Push Ups
15 Air Squats
Rest :60