Friday WOD 02-05-2016

"Skill: Muscle-Up Transitions

Work on muscle-up transition from knees, seated or supine on the ground. If you already can do a muscle-up, practice strict muscle-up transitions hanging from the rings.

For time:

2,000m Row

50 Alternating Pistols (25/side)

50 One-Arm Russian KB Swings (25L/25R)(53/35)(Rx+ 71/53)*

*One-arm swings should be as heavy as possible. It's OK to break up the set "

Wednesday WOD 1/27/2016

CF Open 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups 6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Rx (185/125)

Scale:

AMRAP 8:
10 push press (95/65)
10 power cleans (115/75)

Weighted Dips

5 - 5 - 5, increasing

Saturday WOD 1/23/2016

"With a running clock

A. 0:00-4:00

work up to a 85-90% single Snatch Grip Push Press from a rack

B. 4:00-8:00

work up to a 85-90% single Overhead Squat from a rack

C. 8:00-12:00

work up to a 85-90% single hang Squat Snatch

D. 12:00-16:00

work up to a 85-90%single Squat Snatch

Teams of 2:

2 Rounds for time of:

40 Overhead Squats, (75/55)(Rx+ 115/80)

40 TTB

20 Squat Snatch, (75/55)(Rx+ 115/80)

20 Pull-Ups (Rx+ 20 Bar MU)

20 Push-Ups

Timecap: 20 Minutes"