Monday, 11 March 2019 WOD

Deadlift 5-3-3-1-1-1 reps

Then, practice slowly descending from a handstands


Thursday, 7 March 2019 WOD

12 mins AMRAP of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats

Tips: Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,

Tuesday, 5 March 2019 WOD

12 mins AMRAP of:
1 squat snatch
3 clean and jerks
30 double-unders

Men: 155 lb.
Women: 105 lb.

Tips: Select a middling but manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less.

Monday, 4 March 2019 WOD

On a 12-minute clock:
Minute 0:00 – 1:00 GHD sit-ups
Minute 1:00 – 2:00 bar muscle-ups
Minute 2:00 – 4:00 GHD sit-ups
Minute 4:00 – 6:00 bar muscle-ups
Minute 6:00 – 9:00 GHD sit-ups
Minute 9:00 – 12:00 bar muscle-ups

Tips: You have a total of 6 minutes to perform each movement, and the volume will demand rest breaks—especially in intervals 4-6. Select modifications that force you to work relatively hard for each rep of the pulling movement, and modify the core work so you do not have to take long rest breaks. The GHD sit-up is potent: Avoid large increases in volume over previous workouts or sub out for sit-ups.