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PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!
- Skill and Gymnastics:
Every 2 minutes, for 18 minutes:
1. Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
2. Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
3. Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
- WOD:
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Run 200m/Row 150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (50/35 kgs)
Minute 4 – 12 Chest-to-Bar Pull-Ups
- A:
Take 15-20 minutes to find your 1-RM Snatch
- B:
“Commitment”
Every minute, on the minute, for 10 minutes:
8 Chest-to-Bar Pull-Ups
2 Snatches
Rules of “Commitment”:
*The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load.
**You are only allowed two snatch attempts in each minute.
***Score your total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925
Why “Commitment”? – because everything is easy in the beginning; the question is what can you commit to and follow through on no matter how difficult it gets.
Rest until fully recovered, and then…
- C:
Strict Handstand Push-Up Density
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Note reps achieved for each set.
- Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
For time:
Run 1600 meters
Please note and record your results to comments. Please note It is important for all testing to be done on a consistent course.
- Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
- Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
- Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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