I. 8:00 AMRAP of
10 x KB Swings (24/16kg)
5 x Toes-2-Bar/K2E
1 x L-Turkish Get-ups (24/16kg)
1 x R-Turkish Get-ups (24/16kg)
Impact/Focus Training: Press 2RM EOMOTM
Every other minute for 12 minutes execute a 2RM attempt for Strict Press.
Notes: Warm-up as necessary before starting the 12 minute running clock/working sets. Points of performance will be critical to review and apply during the 2RM attempts as multiple repetitions for overhead Pressing become increasingly difficult to execute; especially for those athletes experiencing fatigue or a lack of instruction on ideal breathing/isometric ability to maintain midline strength throughout the lifts.
Complete the following for time:
40 (20L/20R) x KB Snatch (32/24kg)
30 x GHD Sit-ups
15 x Muscle-ups
30 x GHD Sit-ups
40 x 2-Arm KB Thrusters (32/24kg)
Notes: KB Snatch movements may be substituted for DB Snatch/Swings as necessary. Athletes unable to safely execute the snatch based movements will be scaled to single or double arm Swings.
Anchored Abmat Sit-ups may be substituted for GHD Sit-ups (both feet anchored; hex shaped dumbbells work better than anything else we’ve seen.
Muscle-ups should be the highest quality/most challenging variant-movement possible (deadhang or weighted deadhang with a vest are always options to cut one’s teeth on).
Scaling for athletes that have yet to develop their Muscle-up will be 3 Rounds of 5 x Chin-ups & 5 x Static Dips.
I. Muscle-up Skills (deadhang, false grip, no false-grip, turn-out, kipping, piking, gymnastics traditional drills, etc.) available for anyone needing remedial instruction post WOD.
II. Pull-ups/Chin-ups: Manually Resisted Negatives (Partner Training Drills)
III. Rings: Stability in the Ring Support Position, maintaining a tight core & hollow body position to master the shake/wobble the Rings are notorious for. Achieving ‘Turn-out’ during the support position is a more common skill that truly benefits all ring work, and these are just a few basic, enjoyable skills that any of our crew could easily develop rapidly… the opportunity to learn is truly invaluable, so please take advantage.
[Spoiler Alert: It's what you make of it, as it always has been. Get some, freaks.]