Dips

Thursday’s WOD

  1. Gymnastic benchmark
  • 1 RM Dip
  1. Snatch Complex
  • 5 x Snatch Pull + Hang Squat Snatch + Squat Snatch
  1.  AMRAP 10:
    up ladder of 5-10-15-20-25-30… Wall Balls 20/14
    5 Hang Power Clean, 60/45 between every set of wall balls.

Barbell work

Tuesday’s WOD

  1.  Barbell
  • 5-4-3-2-1 unbroken Clean and Jerks for time, 70/50
  •  3×8 unbroken Hang Power Snatch for time, 50/35
  1.  3 RFT:
  • 30 Pistols (alternating 15/side)
  • 7 Burpee Bar Muscle ups

Gymnastics

Monday’s WOD  

  1.  Back Squats
  • 5×4, across
  1.  Gymnastics

All for time:

2 RFT:

  • 2 Strict Deficit HSPU
  • 2 Rope Climbs

Rest 1 minute

2 RFT:

  • 4 Kipping Deficit HSPU
  • 2 Rope Climbs

rest 1 minute

2 RFT:

  • 8 Strict HSPU
  • 2 Rope Climbs

Rest 1 minute

2 RFT:

  • 16 Kipping HSPU
  • 2 Rope Climbs

Event 3

Wednesday’s WOD

Event 3

  • 1.6 km run
  • 50 overhead squats 60/40
  • 100 GHD sit-ups
  • 150 double-unders
  • 50 sumo deadlift high pulls 60/40
  • 100 box jumps overs

cap 26 min

Tommy V

Tuesday’s WOD

Event 2

Tommy V

  • 21 thrusters 52/34
  • 12 rope climbs
  • 15 thrusters
  • 9 rope climbs
  • 9 thrusters
  • 6 rope climbs

cap 16