Friday February 22nd

FL 1

10min on the air bike

FL 2

400m handstand walk AFSAP (as few sets as possible)

Skills

The bar/ring muscle ups 10min

METCON

7min AMRAP

9 deadlifts 275/155
3 ring muscle ups

Scaled option

7min AMRAP

9 deadlifts 225/125
3 strict chest to bar pull ups

Lite/beginners

7min AMRAP

9 deadlifts 155/105
3 strict pull ups

Accessory work
Shoulders of steel
Crossover symmetry

Weightlifting
Snatch grip sots press 3×5

Gymnastics
Accumulate 1min of:
Handstand hold
Front planche

Core
50 GHD sit ups

Workout 1:

5 rounds for time:

20 cals row
20 GHD sit ups

then immediately into

Max handstand walk in 2min

Workout 2:

5 rounds for time:

20 cals bike
20 back extensions

Then immediately into

Max handstand walk in 2min

Floater 1

For time:

800m run
500m row
50 cals bike

Floater 2

5 rounds for time:

20ft handstand walk
10 D-ball cleans 100/70

Workout 1:

For time:

5k run or row

Post times in comments

Workout 2:

For time:

21-15-9
Cals bike
12-9-6
D-ball cleans 100/70

Strength

Front squats
5×1

*3sec pause at the bottom*

METCON

12min AMRAP

50 box jumps 24/20
40 abmat sit ups
30 wall balls 20/14
20 kettlebell swings 70/53
10 wall climbs

Note: If you finish the 10 wall climbs, go back to the box jumps

The accessory work will be posted with the daily post. This is meant to be done on your own as an extra warm up piece for your wods, effective cool down after the wods or simply as extra work daily. This is also meant to build core strength, reinforce the shoulders, develop skills and technique. The acc work will be tying in with the regular programming and everything else so we don’t overuse joints and muscle groups.

Acc work

Crossover symmetry (Refer to chart)
3 sets of each
Row
Reverse fly
Pull down

30 PVC pipe squat snatch

Note: Make each rep like it’s a 1RM, reinforce good motor patterns

Not for time: 50 GHD sit ups