WOD - Wednesday, 3.11.15

Congrats to Adnan (a diehard 6amer on officially becoming an American citizen today!  USA - USA - USA

Warmup
3x30 seconds:30 seconds rest of
Double Unders or DU Attempts

10 Samson Lunges (in place, each side alternating)
10 second Hold Bottom of Ring Dip
10 Air Squats
10 second Hold Ring Support (top of Ring Dip)
10 Jumping Air Squats

With an empty barbell:
3 Strict Press+3 Push Press+3 Push Jerks
*2 second pause at bottom of dip and overhead position

5 Push Press+5 Push Jerks
*Continuous or 'touch and go" reps

Barbell Cycling: Shoulder to Overhead
EMOM for 5 minutes: 7 Shoulder to Overhead
-rest 2 minutes and increase weight-
EMOM for 5 minutes: 5 Shoulder to Overhead
-rest 2 minutes and increase weight-
EMOM for 5 minutes: 3 Shoulder to Overhead

Choose weights that are challenging but allow for continuous reps with good technique. Bar taken from the floor each set.AMRAP in 12 minutes
 

Some great muscle-up tips!

WOD

AMRAP 12
5 Muscle Ups
12 Wall Balls (20/14)
30 Double Unders

Cool Down (after WOD): 1K row at very slow pace + banded shoulder mobility (overhead and/or internal rotation or "banded bully")

Shoulder mobility: https://www.youtube.com/watch?v=lAcI5iyjYMY

Fitness


Warmup

With a Partner,
Partner A rows 250m while Parnter B holds a front plank- switch.
Partner A rows 250m while Partner B holds side Right plank- switch.
Partner A rows while Partner B holds Left side plank- switch.

Skill

KB technique for Snatches and Clean & Jerks

WOD
0-6 min
AMRAP
20 Alternating KB (53/35#) Snatches,
12 Burpees

2 min rest,

8-14 min
AMRAP 20 Alternating KB (53/35#) Clean & Jerks,
12 Burpees

2 min rest,

16-20 min
20 Wall Ball (20/14#),
12 Burpess