Week of October 6-11, 2014

Monday
Ring Dip Progressions

In 12 minutes complete:

100 Double-Unders

AMRAP of…

7 Front Squats 95#/65#

25 Burpees
 

Notes: The 100 Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 Double-Unders in the 12 minutes your score is ZERO.

Tuesday
Strength: Shoulder to Overhead
4 x 1 x 90%

5 rounds for time of:

20 KB Swings 53#/35# Russian

10 Push Press 115#/75#

Wednesday
Skill: Ring Dip Phases

For Time:
10 Rounds
10 KB Snatch (5 each arm) 53#/35#
10 Pull-ups
Immediately followed by:
400 M Run

Thursday
Strength: Snatch
4 x 1 x 90%

12 EOMOM
Every other minute beginning at 3.2.1.Go:
15 KB Swings 70#/53# overhead
For the remainder of the two minute period, complete as many muscle-ups as possible.

Score=number of muscle-ups
(Muscle-up progression is 2 for every 1 muscle up).
See this for the muscle-up progression:
http://youtu.be/D7JP8PqCffw
 

Friday 
Strength: Deadlift with chains

18 Min Time Cap:

21-18-15-12-9-6-3 of:

 

Wall Balls 20#/14#

Power Cleans 115#/75#

Box Jumps 24#/20#

Add one second for each uncompleted rep.