20 Step ups, 20 PVC OH Lunge, 20 Swimmers each arm, 20 Leg Swings each leg, 20 Air Squats, 20 Swings
Band Mobility, LX Ball, Foam Roll (10 Min Total)
The Muscle Up (15 min)
OH Prep (5 min)
Clean Prep (5 min)
10 min to establish 3 rep max OH Squat working from the ground
7 min of Burpees
Wall Push x 5
20 Very slow and controlled pushups down and explode up.
Partner resist pulls with pvc pipe 3 rds each
Frankenstein walk, pvc pass through, butt kicks, high knees, inch worm, alligator crawl
Find new 1 RM for Bench Press in 10 min
Hands cannot leave bar for duration of WOD
7x Deadlift (115#/75#)
7x Hang power clean
7x Push-ups (on bar)
Every time your hands leave the bar you will be penalized 7 Burpees to be executed at the end of the wod so hold on tight....
Team Static Stretch
6x3 Try to build up to 150% of your 1 rep max clean for 3 clean pulls.
3 rounds for time:
4 Squat Cleans 225/135#
15 Pistols, left leg
10 Knees to elbows
15 Pistols, right leg
50 Wall Balls
10 Sec Pull up dead hang x5
50 Step Ups
Team Dynamic Stretch Sequence
Death by Pullups
With a continuously running clock, starting at 3 pullups for min 1, you will increase by 1 pullup for each minute until you can no longer complete the number of pullups you are on in that minute.
Min 1= 3 Pullups
Min 2= 4 Pullups
Min 3= 5 Pullups
So on and so forth until you fail tom complete the pullups in that min.
Advanced athletes will do chest to bar.
“Death by 10m sprint”
With a continuously running clock do one rep the first minute, two reps the second minute, three reps the third minute…… continuing as long as you are able.