Strength: Thrusters 3 sets of max reps at 135/95
WOD: Outdoors
5 Rounds for Time
20 Pistols
20 V-Ups
Then, run 1 mile.
REC: Plank Wars
Strength: Thrusters 3 sets of max reps at 135/95
WOD: Outdoors
5 Rounds for Time
20 Pistols
20 V-Ups
Then, run 1 mile.
REC: Plank Wars
Strength: Sumo Deadlift 3x20
WOD: 20 Min AMRAP
10 KB Snatch Each Arm (1.5/1)
10 Pull Ups
10 Toes-to-Bar
10 Burpee Broad Jumps
REC: Crab Walk 1 Lap
We hope everyone had a happy and safe New Year! We want to hear what you've accomplished over the past year. So, post to comments your favorite accomplishments from your training; where you started, where you are now and where you want to be.
Remember, there are no classes today.
SKILL: Double Under and muscle up practice for ten minutes. These are both in the WOD on saturday, so practice them. We're 9 weeks out from the Open. If you're planning on competing in the Open (and you all should be), you've got to get muscle ups. If you are weak in the transition, work on the transition. If you aren't strong enough to get the muscle up, get strong enough. The time is now to start achieving these skills. Put in the extra work to get over the hump and don't accept less from yourself. Banded Muscle Ups will no longer be allowed as a scale for muscle ups in a WOD. You've got to develop the strength to get them.
WOD: "Ivan the Terrible"
50-40-30-20-10 Rest 90 seconds between rounds
Lunges
Push Ups
Abmat Sit Ups
Single Unders
REC: 3x15 Reverse Hypers and GHD Hip Extensions
WOD: "KJ's Killer Christmas WOD" or "Partner WOD for the End of the World" (45 minute tapout)
With a partner, complete each move before moving on, divide reps between partners as needed.
1K Row
100 Power Snatches (95/65)
100 Burpee Wall Balls (20/14)
100 GHD Sit Ups or Abmat Sit ups
100 Pull Ups
100 Box jumps (24/20)
1K Row
10 Muscle Ups
Oh, and each person runs one lap after each movement.
Here's our vid of this WOD from last Xmas.
If the world hasn't been consumed by a giant fireball by the time you're done with this, spend some extra time on the foam roller.