We continue our Open Prep with some high skill gymnastics work this week and good strength building.
Monday
Focus is squat strength.
WOD: 3 rounds, 2 mins each, for max reps of:
12 Front Squats, 155/105 lbs
max reps in remaining time Burpee Box Jumps
Rest 2 mins
Post WOD Strength: Back Squat
5-5-5-5-5+
Build to a heavy 5 for the day
Tuesday
Focus is Strict Ring Muscle up Strength and Skill work.
Skill/Strength:
3 rounds for quality of:
1 Strict Low Ring Muscle-up Transition
1 Strict Ring Muscle-up
1 Ring Muscle-up
WOD: 12min Alternating EMOM
3 Ring Muscle Ups
Max rep shuttle run 50sec
Wednesday
Focus is a heavy day of Deadlifts.
Strength: 6 sets of 3 deadlifts all at 80% or more of your 1 rep max
Accessory Work Options:
For Quality: 20 Turkish Get Ups
Or: 3 rounds for quality of:
R Side Plank Hold, 20 secs
L Side Plank Hold, 20 secs
10 Strict Toes-to-bars
L-Sit Hold, 20 secs
Thursday
Focus is a workout volume day with skills we have been building on.
Strength/Skill: 10 min Alternating EMOM
3 Squat Cleans
1-3 Gymnastic momvement
WOD:
For time:50/35 Row Calories
25 Chest-to-bar Pull-ups
15 Squat Cleans, 155/105 lbs
10 Bar Muscle-ups
15 Squat Cleans, 155/105 lbs
25 Chest-to-bar Pull-ups
50/35 Row Calories
Friday
Focus is Split Jerk Strength and Skill with a fast Double Under and Push Press WOD
Strength: Split Jerk 3-3-3-3-2-2-2-1-1
WOD: Complete as many rounds as possible in 8 mins of:
40 Double Unders
10 Push Press, 95/65 lbs
Have Fun this week WildFire!
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