Aamu: 30 min
1.5 min walk/1 min run
115/139
7.43/5.40 min/km

Iltapäivä: 130 min

1.Skill
A. BMU practice for 30 min
- Progressions
- BMU 1 1 2 2 2 2 2 1 1 = 14 reps

B. HSW practice for 15 min - 9 steps

2.Jacked gymnastics 29.1. & 30.1.2018
Handstand Skill
A. 3 rounds:
- 60s of front support shoulder taps
- 60s rest

B. 3 rounds:
- 2 x handstand walk rotations around box (1 in each direction)
- 60s rest

C. 5 rounds:
- 30s max reps handstand side steps to 10kg bumper plate - this can be scaled by using smaller plates or taking them away completely
- 90s rest

D. Butterfly Skill
Complete:
- 3 x 10 box assisted butterfly pull-ups
- 4 x 10 single leg box assisted butterfly pull-ups (2 sets on each leg)
- 4 x 5 single leg jumping box assisted butterfly pull-ups (2 sets one each leg)

E. 30 minute running clock:
- 3 horizontal box assisted strict ring muscle-ups - 20"
- 10 x 90 crab extensions
- 60s parallette support hold with external rotation > 20s ring support hold
- 10 x neutral crab extensions
- 30s box assisted bottom of dip hold
- 10 x banded lat openers on each side (20 in total)
- 10 x single arm ring rows on each
- 10 x banded lat openers on each side (20 in total)
- 30s HS hold ntw
- 30s shoulder flexion hold with bench
- 15 side plank raises on each side
- 20 alternating single leg donkey kicks (10 on each side, 20 in total)
Result: 2 rounds

120 min

1.Jacked gymnastics
A. Foundational Development
3 rounds > 2 rounds
- 15 reps LYTP - this week hold small fractional plates in your hands >
0.5 kg
- 15 scap push-ups
- 15 scap pull-ups
- 6 unbroken Turkish get-ups on each arm (choose an appropriate weight - try to go heavier than last week) > 8 kg
- 1 unbroken round of Gymnastics Swimming
- 8 Jefferson curls > 8 kg

B. Core Conditioning
12 minute running clock:
- 15 tuck hollow rocks
- 10s rest
- 15 supermans
- 10s rest
- 20 reps seated pike leg raises
- 10s rest
- 40 supine heel touches
- 60s rest
Result: 2 rounds + 50 reps

2.ATP workout

3-3-3-3-3

5 rounds (Not For Time) of the following:
10 back extensions (with 25 lb plate on back)
20 alternating jump squats (quickly after back extensions)
15 Toes to Bar
10 (5 each arm) single arm dumbbell snatch

110 min

1.Skill
A. Ring MU practice for 45 min
- Progressions
- MU 1 1 1 1 2 2 2 reps
- MU from ground, jump to rings 1 1 1 1 reps
- Total of 14 muscle ups

2.Jacked gymnastics
A. Strict HSPU
4 rounds:
- 40s max effort box assisted strict HSPU > 20" box
10 6 5 6
- 40s recovery pace PVC strict press

B. TTB Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (5 x (3+3+3+3))
- Done

3.ATP strength

Heaving Snatch Balance

“Mile High”
by Coach Alex “210″ Escamilla

400m Run
10 Thrusters (135/95)
8 Muscle-Ups (16 C2B Pull-Ups)

400m Run
8 Thrusters
6 Muscle-Ups (12 C2B Pull-Ups)

400m Run
6 Thrusters
4 Muscle-Ups (8 C2B Pull-Ups)

400m Run
4 Thrusters
2 Muscle-Ups (4 C2B Pull-Ups)

60-80-90-100-110-120(PR!!!!!)

16/3/15

There is no description for this WOD as it is stat.

Tuesday 7th May
Strength: 10 mins to build upto a heavy deadlift then 2 mins rest then 2x90 secs on 90 secs off me deadlift@70-75%

Wod: 10 min Amrap
3 BMU
6 Burpees
12 FRL@50/35
24 DUs

Wod aims: move fast ! Aim to go unbroken on each moments , and transition fast. Aim for a round every 60-90secs -SCALE to get the desired effect