Competition Team WOD Week 5

Workout of the Day A. Three sets not for time, of: Chest-to-Bar Pull-Ups x 10-12 reps L-Sit x 45-60 seconds Handstand Walk x 15-20 Meters B. Two sets for time: 10/8 Muscle-Ups 15 Squat Cleans (135/95 lb.) 20 Toes to Bar 25 Handstand Push-Ups 30 Wall Ball Shots (30/20 lb.) 35 Kettlebell Swings (32/24 kg) 40 Double-Unders Rest 8 minutes Day 2 warm up 3 rounds strict HSPU or negatives x 7 Strict CTB pull up x 10 GHD sit up x 10 Reverse hyper x 10 then Mobility A. Hang Squat Snatch – take up to a tough double in 12 minutes B. Snatch x 1 + OHS @ 22X1 x 3 x 4 tough working sets C. 20/15 ub CTB pull ups x  4 sets AFAP + For Time: 30 burpees 30 back squats @ 275/185 30 burpees Day 3 Warm Up 3 sets 20m bear crawl 10 Inchworms KB windmill 3 each side then Mobility A.  FS @ 70% of 1 RM; 1 rep on the 50 seconds x 14 sets b.1  Weighted pull up, 4 x 5, rest 10 sec. b.2  Pendlay row, 4 x am rap @ 22X1 @ 115/75, rest 2 minutes MetCon 3 sets Max effort Slam Balls in 2 mins/1min off then 800m Run Day 4 Power Clean 3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 3 @ 70% Jerk 3 @ 60%, 3 @ 70%, 3 @ 75%, 2 x 3 @ 80% Clean Deadlift 5 x 3 @ 85% Press 3RM; 2 x 3 @ 90% MetCon 15 minutes with rate increase Row a single 15 minute piece. The first five minutes @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28.]]>