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

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