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