WOD
"Open 16.3"
16.3
7:00 AMRAP
10 Power Snatch 75#/55#
3 Bar Muscle Ups
Accessory
"Mayhem Mini-Pump –Arms and Shoulders"
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
10 Incline Dumbbell Curls @ moderate weight – maintain quality
-Rest 2 min between rounds-
Skill Work
15 min to work on one of the following:
* Ring Muscle-ups
* Pull-ups (any style)
* Plate Jumps (building confidence in jumping to new heights by adding plates)
The focus here is on technique, not to get a bunch of reps in. Break into small groups and practice. If you have a goal of getting your first muscle-up or pull-up, talk to the coach about skill work you can practice.
WOD
"Brand and Andy"
5 Sets
1:30 AMRAP
Partner 1: 6 Overhead Squats 135#/95#
Partner 2: 6 Box Jumps 30"/24"
*Both complete and switch
-then-
Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups
-rest 1:30 between rounds-
Kipping Chest to Bar = 1 rep
Bar Muscle Ups = 3 reps
Ring Muscle Ups = 4 reps
Strength 1
Bench Press:
5 sets x 2 Pause Bench Press @75% of 1RM
*2-3 second pause*
* Rest as needed between sets *
Strength 2
5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep
WOD
"Blue Cheese"
Teams of 2
4 Rounds For Time::
12 Bar Muscle Ups (Sub 24 pull ups)
12 Wall Walks
24 Synchro Wall Ball Sit Up 203/14#
Strength
Snatch Push Press + Snatch Balance 1x1|
10-15 Minutes of Practice
- Stay light and focus on form
WOD
"John 3:16"
AMRAP 1:00
10 Thrusters 115#/80#
Max Reps Bar Muscle Ups (Or Chest to Bar)
-Rest 1 Minute between sets-
*Complete Sets until you get to 30 Bar Muscle Ups (total) (Or 60 Chest to Bar)
