Muscle Up Monday 18NOV13

Mobilize to Stay Alive



Skills

12-9-6

Muscle ups or PU and Ring Dips



Strength


Back Squat

5 X 5 @ 75% 1RM
3 X 3 @ 85% 1RM
AMRAP @ 95% 1RM



WOD

"DT"

5 RFT

12 Deadlifts @ 155/115
9 Hang Power Cleans @ 155/115
6 Push Jerks @ 155/115


Scale as Appropriate

Friday 15NOV13

Mobilize to Stay Alive



Skills

20 Ring Dips
False Grip Holds 3 X 15 Sec
30 Toes to Bar



Strength


Front Squat

3 X 3 @ 70% 1RM
3 X 3 @ 80% 1RM
AMRAP @ 90% 1RM



WOD

Front Squats @ 195/95

12-9-6


Bar will be from ground



Scale as Appropriate

Thursday 14NOV13

Mobilize to Stay Alive



Skills

50 DU
5 Skin the Cat
20 V ups


Strength


Strict Press

3 X 3 @ 70% 1RM
3 X 3 @ 80% 1RM
AMRAP @ 90% 1RM



WOD

30 Thrusters @ 115/65


Scale as Appropriate

Handstand Walk Progression

Details at GymnasticsWOD

Wednesday 13NOV13

Mobilize to Stay Alive



Skills

Handstand Progression
Snatch Balance 5X5


Strength


Deadlift

3 X 3 @ 70% 1RM
3 X 3 @ 80% 1RM
AMRAP @ 90% 1RM



WOD

20 Minute AMRAP

10 T2B
10 Squat Cleans @ 135/75
10 Burpees

L Sit

Details at GymnasticsWOD

Tuesday 12NOV13

Mobilize to Stay Alive



Skills


Max Pistols or Air Squats
Max Wall Walks
L-Sits 4 X 30 seconds



Strength


Power Cleans

3 X 3 @ 70% 1RM
3 X 3 @ 80% 1RM
AMRAP @ 90% 1RM



WOD

Death by Muscle up or Strict PU



Scale as appropriate