Warmup:

2 Rounds:

200M jog

10 Squat2Stands

10 Kickers per leg

5 Kneeling lat stretch per side

10 Over & Backs

Then..

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows)

WOD:

3 Rounds:

24 Air Squats

200M Run

8 Pull Ups

rest 2 min then…

3 Rounds:

16 Walking Lunges

200M Run

4 Chest 2 Bar Pull Ups

rest 2 Min, then…

3 Rounds:

8 Alternating Pistols

200M Run

2 Muscle Ups (ring or bar)

Score = Total work Time

Today we hit a skill increase on both squat work and pull up work. As the skill level of each movement goes up, the reps drop.  You should aim to finish each 3-rounder in about the same amount of time.  Best way to figure your score, have a running clock going (that way you also know when your rest time starts and stops).  Once you finish the final 3-rounder, take whatever time is on the clock, subtract 4 minutes, and there is your score.

Scaling Options:

Run -> 250M row

Pull ups -> Buddha Rows -> Ring Rows

Chest2Bar -> chin above pull ups

Pistols -> banded pistol(video courtesy of WODStar) -> pistol to box or bench

Muscle ups -> burpee to pull up

Cool Down:

Oly Wall sit – 2 min

Video courtesy of Albany CrossFit

Cobra pose – 2 Min

Warmup:

3X jog 30’ and back

10 KB Deadlifts

Inchworm 30’

Spider-Man Lunge 30’

10 Russian KB Swings

Heel2Toe 30’

Side lunge 30’

10 American KB Swings

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell Warmup: With an empty bar and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbow, high hang power clean, power clean, front squat, low hang squat clean, clean pull.  Put down bar, shake out arms, pick bar back up and perform 5 reps of: press, push press, push jerk, split jerk

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

4@70%

4@75%

3@80%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

% based on 16Mar 1RM

Video courtesy of Collin Meeves. Last time going through our Clean Complex prior to re-testing our Oly 1RMs.  Keep focusing on resetting the hips when the bar returns to the ground.  The %s go up, so stay tight throughout!

WOD:

AMRAP 12:

5 Thrusters (95/65)

10 Am. KB Swings (53/35)

6 Thrusters (95/65)

12 Am. KB Swings (53/35)

etc..

*Add 1 Thruster per round and 2 KB Swings per round

Score = Total Reps

A Thruster/KB Swing ascending ladder will get that heart rate going today for sure!  On the lower rep sets, don’t try to turn this into a sprint.  Find a steady pace you can maintain throughout the AMRAP.  Otherwise, you’ll run out of gas early and be bent over, trying to catch your breath instead of getting more reps in.

Scaling Options:

Bar weight -> 75/55 -> as needed

KB weight -> 35/25 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

T-spine roll out – 2 min

Laying Thoracic rotations 10 per side

Video courtesy of The Active Life