WORKOUTS
Challenge WOD: Bradshaw
10 RFT of:
3 Handstand push-ups
6 Deadlift, 225/155 lb
12 Pull-ups
24 Double-unders
BtW mean: 25:41
Scaling: push-ups on a box; lighter deads; jumping pull-ups; 3-for-1 singles with jump rope (72 total each round) or tuck jumps
WOD 2: GHD-Muscle-up
For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
If you don’t have muscle-ups, use a muscle-up progression (rather than some pull-up/dip combination). Best approach is starting with weight on your feet and using some kind of jump (some examples here). Here’s another idea for getting through the transition (but then, for the workout, finish by pressing up and locking out at the top). Here is a video on some muscle-up basics. Another scaling approach is to use a band (here’s an idea). Just ask Mr. H if you want to borrow his band.
WOD 3: Cleans-Kettlebells
4 RFT:
7 Squat Cleans (60% 1RM)
14 KB Swings
STRENGTH
SWOD 1: Front squat, 3-3-1-1-1
SWOD 2: Power clean, 3-3-1-1-1
SWOD 3: Squat clean, 3-3-1-1-1
If you are going to do all three SWODs, use the progression. The only real reason for training the front squat is to train for the squat clean. The effort here is to lock in a relatively heavy weight and then go for a PR on the last three attempts.
GYMNASTICS
GWOD 1: Pancake Split
Accumulate 5 minutes of pancake hold.
GWOD 2: Handstand Practice
Accumulate 3 minutes of handstand hold.
GWOD 3: Couplet
For time—21-15-9 rep rounds of:
Ring Push-ups
Burpee Box Jumps
MOBILITY
MWOD 1: Personalize your warm-up
MWOD 2: Peak tension vs. working tension
MWOD 3: Improve your medial
