Friday, November 27

Warm-up

3 minutes of double under and triple under practice

10 air squats

10 back extensions

10 GHD/Abmat sit-ups

1 minute at bottom of squat (wide)

1 minute at bottom of squat (narrow feet together)

10 push-ups

10 ring push-ups

10 jumping pull-ups

10 chest to bar pull-ups

10 ring dips

Burgener warm-up with clean grip

Skill:

Muscle-ups and Pistol progressions

 

WOD

Team Chipper (2 players. Teams can be a combo of Modified and Rx athletes)

10 Buddy Handstand push-ups

20 Muscle-ups

30 Back Squats (135/95)

40 Pistols

50 Power Cleans (135/95)

60 Ring Push-ups

70 Back Extensions

80 GHD sit-ups

300 Double-unders

 

L1-modified (weight, exercises)

L2, L3 – RX

 

Olympic Weightlifting Program

 

Warm-up:

Tall Snatch 3×3

Muscle Snatch 3×3

Front Squat 3-2-1-1-1-1

 

Workout:

Snatch from Hi Hang + Above the knee power Snatch + Power Snatch from floor + Over head Squat= 1 rep

50%x3

60%x2

3×2@70%

 

Snatch Pulls

70%x5

75%x4

3×3@80%

 

Snatch grip Push-press 4×4

 

Gymnastics WOD:

For QUALITY

3 ROUNDS:

 

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