1 STRICT press + AMRAP push press; rest 90 sec x 3.
Record weight and number of PP for each round.
3 RFT:
3 wall walks
6 Turkish get ups 35/25
+
30 sec sit ups
30 sec elbow plank hold
X5
[wptab name=’8:30AM Strength’]Deload Week
A. Shoulder Press X 75% X 5 X 5
B. EMOM: 10 Min:
Odd: 5-10 Ring Push Ups
Even: 5-10 Wide Grip Pronated Pull Ups (or Negatives no weight)
+
10-9-8-7-6-5-4-3-2-1 (not for time)
Supine Ring Rows
HSPU
GHD Sit Ups[/wptab]
[end_wptabset]
Elbows up!
June 24
A.1.Wtd pull ups
Find 1 rep max
A.2. RFESS @31X1 8 reps per leg, find heaviest set of 8. Record both weights.
+
EMOM 12 min
Even – 5 clean and jerks 135/95
Odd- 5 depth jumps
+
Tabata sit ups
Muscle up progression:
From a set of low rings with your feet on the floor do 3 false grip ring rows the trace through to basket position in muscle up and push up from that dip position. X 5
[wptab name=’8:30am Strength’]
Strength: Deload Week:
A. Back Squat @31×1
75% X 5 X 5
B1. RDL @ 2020 X 10 X 3
B2. 10 Strict Toe 2 Bar X 3
+
800m row
100m Stone Carry
30 burpees
100m Stone Carry[/wptab]
[end_wptabset]
Bracketology WOD #8 (or 9?)
“Nancy”
5 Rounds for time:
400m Run
15 OHS 95/65 75/55 45/33
You have until Saturday to complete this workout. You must have a judge.
[wptab name=’8:30AM Strength’]A. CGBP @30×1
70% X 3
80% X 3
90% X 3+
80% X 3
70% X 3
B1. Push Jerk X 6-8 X 3; 90s
B2. Wtd Pull Ups@3111 X 5 X 3; 90s
C1. Floor Press @10×1 X 10 X 3; 60s
C2. Seated DB Bicep Curl @2010 X 10 X 3; 60s
D1. Wtd Sit Ups X 10 X 3; 1 min rest
D2. FLR in Rings 60s X 3; 1 min rest
[/wptab]
[end_wptabset]
A1. CGBP @2111 X 3-5 X 5 sets; Rest 1 Min
A2. AMRAP CTB Pull Ups (or Pull Ups or Ring Rows) X 5; rest 2 min
+
6 sets:
50m sled drag 150/90
[wptab name=’8:30AM Strength’]
A. Back Squat @31×1
70% X 3
80% X 3
90% X 3+
80% X 3
70% X AMRAP
B1. RDL@22×1 X 6-8 X 80# X 4; 60s
B2. 5 Wall Walks X 4; 60s
+
EMOM: 18 Min:
Minute 1: 5 Deadlifts 85% 1RM
Minute 2: 1 Rope Climb
Minute 3: 100m Run[/wptab]
[end_wptabset]
Every 3 Minutes for 4 rounds:
5-6 CGBP@21X1.
+
4 rounds:
1 minute of rowing
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds
*record push up total
+
4 rounds:
1 min AD
Rest 15 seconds
30 seconds strict press 95/65
Rest 15 sec
*record number of presses
8:30AM Strength and Structure Class:
A1. Deadlift @ 30×1 X 10 X 3; 60 sec
A2. Traveling Push Ups X 10 X 3:60 Sec
B1. PC + 2 Lunges X 5 X 3; 60 sec
B2. Sup Wtd neg Pull Ups or Wtd Pull Ups 5 reps; 60 sec
C1. T Bar Row @30×1 X 10 x 3; 60 s
C2. DBBP @ 3011 X 10 X 3; 60s
D1. BN Standing BB Press @20×1 X 10 x 3; 30 sec
D2. GhD Sit up w/ Russian Twis X 10 X 3; 30 sec
3-2-1 Go!
5 rounds of 7 Barbell Bear Complexes. Increase weight each round. Rest as needed between rounds.
A barbell bear is a power clean to a front squat ( not a squat clean) to a push press with the bar landing on your back, to a back squat and a push press to the bar back to the front rack. The bar may NOT rest on the ground during the 7 complexes. Only between the sets to change weight.
Every 4 min for 3 rounds:
A1. Front Squats 4-6 reps 65%-75% @21X1
A2. Wtd Pull Ups 3-5 reps (beginners do eccentic only pull ups)
Don’t be a tight ass.
+
+
10-9-8-7-6-5-4-3-2-1
KBS 53/35
Bupees
(advanced RX plus use 70/53)
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