WU

Jumprope

Five rounds-60 sec work-10 sec rest

WOD

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

Skill

Deadlift-progression of the pull, to lock-out position

Strength

Deadlift-10 sets of 5 reps (F185/M275)

WU

Three rounds of:

HSPU-8 reps

Vsitups-15 reps

WOD

Five rounds for time of:
Run 400 m
30 Ring Push-ups
15 Front Squats (135/95)

Old School Functional Training!

WU
Joint mobility exercises
WOD
“Tabata”
10 rounds 20 sec work/10 sec rest
KB triple crush
KTE
Slamball
Box jumps
Wallball

WU

Four rounds of:

Pullups-8 reps (skill,work on your kipping pullup)

Squat tucks-8 reps

WOD

“Android”

400m Run
6 Burpees
x 3 Rounds: 4 Thrusters / 8 KB Swings (F16kg/M24kg)
400m Run
6 Burpees
x 3 Rounds: 4 OH Squats / 8 Pushups with release
400m Run
6 Burpees
x 3 Rounds: 4 Clean & Jerk / 8 Goblet Squats (F16kg/M24kg)
400m Run
6 Burpees

F75lbs/M115lbs

My cousin Juan Sebastian and I (Dapa,Colombia)

Skill

Snatch-progression from ground to catch in OHS position

Strength

“Randy”

75/55 pound Power snatch, 75 reps for time.

WU
Seven minutes:
Med ball Cleans-7 reps
Pushups-7 reps

WOD
“The Bear”
Seven sets of the following sequence:
Power Clean
Front squat
Push Press
Back Squat
Push Press
For five rounds-M95/F65
* Once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground. Penalty for bar resting on the ground, 200 meter run!

WU

Skill work-practice your OHS and Squat Snatch

WOD

“Nancy”

Five rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps

WU
Jump Rope-60 sec work-20 sec rest (8 rounds)

WOD
“Daniel”
For time:
50 Pull-ups
400 meter run
Thruster- 21 reps  M95/F65
800 meter run
Thruster- 21 reps  M95/F65
400 meter run
50 Pull-ups

WU
Joint mobility
400 meters

WOD
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings or Goblet  M24kg/F16kg
Walking Lunge, 50 steps R/L
50 Butterfly situps
50 Medball Thruster  M30/F20
50 Jumping Jacks
50 Walk out Pushups
50 Burpees
50 Air squats