Shoulder Stability:

Tempo Ring Rows

5 x 5 @ Tempo- 3133

WOD:

“Fight Gone Bad”

3 Rounds- 1 min Per Movement for Max Reps

Wall Balls 20/14#

SumoDeadlift High Pulls 75/55#

Box Jumps 20″

Push Press 75/55#

Row for cals

Rest

Strength:

Back Squat APRE6 Week 2

WOD:

For Time

30 Muscle Ups

* Scale as need by either reps or skill to keep total time under 10mins.  Make these Muscle Ups PRETTY, don’t just get them done.

Skill:

Handstand Hold

4 x ME

*Try to hold for longer in a better position than last week

WOD:

For Time:

1-2-3-4-5-6-7-8-9-10

DB Snatch 50/35#

Burpees Over DB

Strength: 

Push Press (5 – 4 – 3 – 5 – 4 – 3)

Weighted Pull Up (5 – 4 – 3 – 5 – 4 – 3)

WOD: 

30x Pull Up (Buy-In)

Then…

3 Rounds: 

25/15Cal. Row

5x Power Cleans (155/105#)

WOD:

25x Lateral Jumps Over DB

50x DB Snatches (35/25#)

25x Lateral Jumps Over DB

75x Wallballs (20/14#)

25x Lateral Jumps Over DB

10x Devil Presses (35/25#) 

25x Lateral Jumps Over DB

75x Walking Lunges

25x Lateral Jumps Over DB

5x Rope Climbs

25x Lateral Jumps Over DB

WOD: 

12AMRAP:

250M Row

15x Sumo Deadlift High Pull (75/55#)

15x Pull Ups

Recovery: 

ROMWOD

Skill:

Ring Dips

3x 10secs Hold At Top and Bottom

WOD:

“Elizabeth”

21-15-9

Squat Clean 135/95

Ring Dips

Strength:

Back Squat APRE6 (Week #1)

WOD:

“Annie in the Mirror”

50 – 40 – 30 – 20 – 10x

Double Unders

Sit Ups

Rest 2 Minutes.

10 – 20 – 30 – 40 – 50x

Sit Ups

Double Unders

Skill:

Handstand Holds

4 x ME with good positioning

WOD:

15min EMOM

Min 1- 100m Ski Erg

Min 2- 15 Wall Balls 20/14#

Min 3- 20 Push Ups

Strength:

Strict Barbell Press: 5-4-3-5-4-3

Fixed DB Rows: 5-4-3-5-4-3

WOD:

DB Clean & Jerks 50/35#

1-2-3-4-5-6-7-8-9-10

Knees 2 Elbows

10-9-8-7-6-5-4-3-2-1