Results For Category: "Skill"

STRENGTH
1) Push Press 6 x 2, every 2:00 @ 85%

2) HSPU: Make sure scaling is on point.

METCON 
5 RFT:
200 meter run
15 T2B
9 HSPU

21:00 Cap

EXTRA CREDIT 
KB Hammer Curls: 4 x 10. Rest 60s.
*Between sets complete 30 Banded Pull-aparts with an underhand grip.

Metcon:
Rx+:
For time:
10-8-6-4-2
Strict HSPU
*2 Legless Rope Climbs after each set
Rx:
10-8-6-4-2
Kipping HSPU
*2 Rope Climbs after each set w. legs

Extra Credit:
10AMRAP of:
10 Side Plank Crunches each
20 Double KB Bent-over Rows
30 DB Rollback Tricep Extensions (light)
*Rest as needed.

STRENGTH 
EMOM 12:
Minute 1: Double KB OH Carry x 100 Ft.
Minute 2: 12/8 Ring or Bar Dips
Minute 3: 10/6 Strict Pull-ups

METCON 

GOAT WOD:
EMOM 12:
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work

EXTRA CREDIT

DB Pull-overs: 4 x 10. Rest 60s.
*between sets complete 10-15 Banded Hammer Curls

Skill:
Superset 5 sets of:
1) Handstand Push Ups: 6-8 reps, :45 rest
2) Rope Climbs (legless): 1-2 reps, :45 rest
Metcon:
AMRAP 17:
300 Meter Row
20 KBS (53, 35)
10 T2B
Rx+:(5/3 Bar Muscle-ups after T2B each round)

Accessory Work:
3 Rounds of:
15 DB Rollback Tricep Extensions
30 Banded Pull-aparts, underhand grip
Rest as needed.

Strength:
1a) HSPU: 5 x 5-7. Rest 45s.

1b) 1-Arm KB Rows w. rotation: 5 x 8 ea. Rest 45s.

Metcon:
For Time:

30 Barbell Burpee Clusters (95,65)
(Burpee, Clean, Thruster)

Skill:
Gymnastics Skill Work:

Choose 2 static holds and work on holding for :30-:60 each:
L Sit
Ring Support
Chest Facing Wall Stand
Hollow Holds

Metcon:
Tabata 5 rounds of :30 work/:30 rest of:
wallballs (20,14)
Box jumps (24,20)
Double Unders
Russian Twists with plate (25,15)
Burpees

STRENGTH 
Max Burpees in 60s
Then,
10 Minutes of ”GOAT” work on 1 Gymnastics Movement of the athlete’s choice

METCON

EMOM 20:
Minute 1: Burpees: 50% of Max Set for all rounds
Minute 2: 100 Ft. each Single Arm Front Rack Carry (53, 35)
Minute 3: 10/6 Strict Chin-ups
Minute 4: 15 SDHP (95, 65)

Skill:

Choose one skill/lift to work on for 10-15:00.

Metcon:
20:00 EMOM:
GOAT #1 x :30-:40 of work
GOAT #2 x :30-:40 of work

Handstand Walk Progressions x 10 Minutes.

Metcon:

AMRAP 20:
50 Ft. Single Arm OH KB Carry Right
50 Ft. Single Arm OH KB Carry Left
25 Air Squats
50 Ft. Front Rack KB Carry Right
50 Ft. Front Rack KB Carry Left
25 Hollow Rocks
60s on Bike, Rower, 

Skill Work:
EMOM 10:
ODD Minutes: Skill #1 x 30-40s of Practice (same skill as last week ie. handstand hold, walking or free-standing HS hold)
EVEN Minutes: 10 Alternating DB Push Press (5 each) + 20 Banded Pull-aparts

Metcon:
EMOM 10:
ODD Minutes: 15 KBS (53, 35)
EVEN Minutes: 2 Rope Climbs