May 28 2014

Skill
10 minutes of Handstand Work. Find your max distance handstand walk and your max time handstand hold.

WOD
15 minute AMRAP of:
5 Clean & Jerks (#135/#95)
10 Toes-2-Bar
15 Wall Balls (#20/#14

May 26 2014

20 minute AMRAP of:
100 meter Farmer’s Carry (KB: #53/#35)
15 DB Clean & Jerks (#35/#25)
15 Box Jumps (24″/20″)

Two man teams, on partner does the Farmer’s Carry while the other does the movements

23 May 2014

a. 15 minutes:

1RM Snatch

b. 10 minutes:

Muscle-up on rings practice drills

(kneeling floor and banded muscle ups)

c. For time: (10 minute cap)

30 muscle-ups (30 pull-ups, 30 sit-ups, 30 push-ups)

d. 3 x 15 KB shrugs

May 21 2014

Skill
4 x Max Effort Sets of Muscle-ups, or
4 x Max Effort Sets of Chest-2-Bar Pullups and Ring Dips followed by 5 Muscle-up Transitions
60 seconds rest between each set

WOD
5 RFT of:
25′ Handstand Walk (Scale: 3 Kick to hand stands)

May 20 2014

a. 5 min EMOM:

3 Wall walks

b. 5 min EMOM

3 Dragon Flags

c. 15 minutes to establish:

3RM sumo Deadlift

d. Complete as many reps as possible in 12 minutes:

Toes to bar

(each time you come off the bar, run 300m