12 Min AMRAP

6 Push Press 95lb
8 Kettlebell Swing 50lbs
10 Burpees

Total: 5 rounds (6 push press / 8 kb swing / 1 burpee)

Wednesday 14th February 2018

RING MUSCLE-UP WORK

Choose one of the following options based on skill/strength…

1) 4-5 Sets:
2-3 False Grip Ring Rows
2-3 Ring Dips with a 3 second down

Make the Ring Rows challenging. Be sure to pass through the bottom of a deep Dip. If you can’t perform a Dip, jump to support and lower down for a 3 count. Alternately, perform 6 Push-Ups with a 3 second down, followed by a 10 second Ring Support.

2) 4-5 Sets:
2-3 Low Ring Band or Leg-Assisted Muscle-Ups

Be sure to pass through the bottom of a deep Dip before pressing out.

3) DIY or:

Kip Swings, a few Dips, then…

3-5 Sets:
1 Strict Muscle-Up
1 Kipping Muscle-Up

Post work to comments.

---

Performance
For Time:
12-9-6
Deadlifts 315/225
Ring Muscle-Ups

The barbell should be heavy. Scale volume on the Muscle-Ups as needed if you can’t perform sets of 2-5 reps when fresh.

Fitness
For Time:
15-12-9
Deadlifts 225/155
Ring-Dips

The barbell weight should be medium-heavy for you. Unbroken on the fast end but 2-3 sets is ok. Scale the Dips to Push-Ups as needed.

Post time and Rx to comments .

Fran

21.15.9

Thrusters 95/65

Pull-up

Rest exactly 3 min then:

30 Ground to Overhead 95/65 (Rx+ 135/95 “Grace”)

15 Min AMRAP

9 Deadlifts @135
12 hand release push ups
15 box jumps @24

5 Rounds + 9 additional deadlifts

WOD --- 1 Round not really for time

 500 Single Unders
 5 + Rounds of 33 Double Unders each round
 50 Ab Mat <a href='/journal/movements/538'>Sit ups</a> (elbows clear knees)
 100 Lying Flutter Kicks (Lower abs/hip flexor work)
 1:30 <a href='/journal/movements/2224'>Plank Hold</a>

 15 Min

In 18 minutes, complete as many rounds as possible of:
Run 400m
15 Power Cleans @ 45kg/30kg
15 Shoulder-to-Overhead @ 45kg/30kg
Beginner: Scale movements and load as necessary.
Advanced: Power Cleans & Shoulder-to-Overhead @ 55kg/40kg.

Result:- 3R + 400M (40KG)

some sort of plank ladder nonsense

AMRAP 15 minutes
run 40 meters
8 squats
run 40 meters
8 burpees

I think I did 10 rounds.

5x5x5x3x3x2x2x1
Push press max weight

21/15/9
SDHP @24
KB Swing @24
Push ups Touching Kettlebell infront

AMRAP 15

10 Wall Ball Shots 8kg Ball, 24" Target
5 HSPU
2 MU (Scaled to 3 Pull Ups, 3 Ring Dips per MU)

3 Rounds, 10 Wall Balls, 3 HSPU