Oct. 10-16, 2016

Endurance Conditioning (Volume=3)

“Bradshaw”

10 Rounds

3 Handstand Push-ups

6 Deadlifts (225/155)

12 Pull-ups

24 Double Unders

Long Conditioning (Volume=2)

“Open 12.3”

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes-to-bars

Medium Conditioning (Volume=1)

Row 5k

Or

Run 2 miles

Short Conditioning (Volume=1)

“Open 16.3”

AMRAP 7 Min

10 Power Snatches (75/55)

3 Bar Muscle-ups

Sprint Conditioning (Volume=1)

“Jeremy”

21-15-9

Overhead Squat (95/65)

Burpees

Snatch (Volume=1)

7×1 Squat Snatch

Start @ 80% and work up

Clean and Jerk (Volume=1)

5×5 Hang Power Clean+Push Jerk

Start @ 60% and work up

Pull-ups (Volume=1)

5 sets of 70% max strict pull-up set

Overhead Squat (Volume=1)

5×5 Overhead Squat

Start 70% and work up

Back Squat (Volume=1)

5×3 Back Squats

Start @ 75% and work up

Strict Press (Volume=1)

1 RM Strict Press

Press Conditioning (Volume=1)

50 Handstand Push-ups

Pull Conditioning (Volume=1)

4 Rounds

9 Chest-to-bar Pull-ups

3 L Pull-ups

Midline Conditioning (Volume=1)

5 Rounds

10 Arch Rocks

10 Hollow Rocks

10 Toes-to-bars

Leg Conditioning (Volume=1)

4 Rounds

12 Box Jumps (30/24; 24/20; 20/16; 16/12)

16 Pistols; 16 Pistols standing on box; 16 Pistols sitting on box; 16 Air Squats with feet together

Interval (Volume=1)

4 Rounds

18 Single KB Thrusters* (53/35)

6 Ring Muscle-ups

Rest 1:30

*9 per arm

Bar Skill (Volume=1)

Pick 3-5 movements from either of the two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/bar

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=80&sort_by=title&sort_order=ASC&items_per_page=10

Rings Skill (Volume=1)

Pick 3-5 movements from any of the three links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/rings

http://www.drillsandskills.com/article/17

http://gymnasticswod.com/library?field_tags_apparatus_tid%5B%5D=77&sort_by=title&sort_order=ASC&items_per_page=10

Handstand Skill (Volume=1)

Pick 3-5 movements from either of two links and practice them for 15 minutes.

https://www.powermonkeyfitness.com/videos/handstands

http://www.crossfitgymnastics.com/handstands/