**Weakness Work/Progression/Strength Training**

**(Athlete makes 3 choices based on greatest weaknesses and choices each min, with a rest/adjustment on 4th min)**

**List is not all inclusive, use progressions to build up/develop**

**15min set-up and prep for EMOM Training**

**Alternating EMOM for 28 minutes**

1-2 Rope Climb w/feet or Legless

8 Pistols (4 each leg)

2-4 Squat/Pwr Clean at 50-75% of 1 RM

2-4 Squat/Pwr Snatch at 50-75% of 1 RM

2-5 Muscle-ups (bar or ring)

3-5 Ring Dips (strict or kipping)

3-5 Pull-ups (strict or kipping)

3-10 HSPU deficit, parallette, strict, kip

10-50ft Handstand Walk

30-40 Double unders or 10-15 attempts

ODD Lifts/ Odd Objects

Compare to April 28, 2017.

3-10 HSPU deficit, parallette, strict, kip

10-50ft Handstand Walk

30-40 Double unders or 10-15 attempts

ODD Lifts/ Odd Objects

**i.e. 1st min = 2 MU progressions – 2nd min = 4 HSPU – 3rd min = 6 Pistols 4th min = Rest**Compare to April 28, 2017.

ButterEMOM for 28 mins: skills work

7 rounds of:

Min 1: Ring MU’s (2 connected on long straps. No failures)

Min 2: 3 strict HSPU

Min 3: HS walk work

Min 4: rest

William GomezEMOM for 28 mins: skills work

7 rounds of:

Min 1: Peg board ( 1 rd / last round 2 consecutive)

Min 2: ring MUs 1-3

Min 3: 20-25 drag rope DUs

Min 4: rest

BreckEMOM for 28 Minutes:

Min 1: 1 Peg Board Ascent/Descent

Min 2: 5 D-Ball Ground to Over Shoulder 150#

Min 3: Calories on Bike=20-20-17-16-16-13-12

Min 4: Rest

*Had planned on trying 20 calories on the bike every round but the D-Balls destroyed me. Tried for max calories once I realized that wasn’t going to happen.

Chris C.EMOM for 28 Minutes:

Min 1: Bulgarian Split Squats – with and without wt (closest exercise to pistols I can do that doesn’t cause knee pain).

Min 2: HSPUs- deficit – parallette bars – all strict.

Min 3: Ring muscle-ups

Min 4: Rest

Incredible job on those handstand walks Chandler! Absolute stud!!

ChandlerWOD for probably 3/4 did

1 12’/15’ legless rope climb

8 pistols

1 ascending and eventually ascending/descending HS walk

Then just committed to the handstand walks cause I was having too much fun haha

Loved this class!

Thanks, Chris!!

MollyEMOM for 28 min

1) 4-5 strict Hspu (added a pad after first round)

2) 5 ring muscle up progressions

3) 6 80# D-ball ground for over shoulder

4) rest

Impressive hs walking, Chandler!!!

ryan alonsoBig V with that sled push swag! Great pic, sir!!

EMOM for 28 min

Min #1) 1 Sled Push – 25# on the sled (down & back)

Min #2) 2 D-Ball Overs (150# Dball)

Min #3) 4 Tire Flips (325#)

Min #4) 4 Clean & Jerks (touch and go – 135#)

such a fun class today – thanks breck!!

Sean KeelingMin 1 – HS Walk. I’m starting to get the hang of it.

Min 2 – Butterfly PU. I’m gonna need a lot more practice at these.

Min 3 – Ring MU. Found it easier to ditch the false grip and go to the long straps on these.

Min 4 – Rest and Strict deficit HSPU’S. Up to 6” deficit. Failed at 8”

ChrissyHome Wod

5 RFT

15 cal bike

1 rd DT

55-65-75-85-95

22:13

Nicole1 mile run during 15 min warm-up w/ Berlyn: 9:34

Min 1) 1 Rope climb

Min 2) 3 hang squat cleans w/ 95lbs

Min 3) 5 OTB burpees (AFAP)

Berlyn:

Min 1) Practiced HSW up plates/cheese-mat

Min 2) 15 Wall-balls

Min 3) Cals on bike (55 total)

Fun day!

JaredEmom 28

Min 1: strict/deficit hspu work

Min 2: 5 dball clean over shoulder #100

Min 3: 17 cal bike/ski

Min 4: Rest

KevinEMOM for 28 mins: skills work

7 rounds of:

Attempted/Practiced Hand stand walks

8 bar facing burpees

150M ski erg

Heather10 double under attempts with borrowed rope (definitely not my best effort)

2 squat snatches at 95# (no misses)

2 overhead squats at 115# from rack (missed 2nd rep of 2nd set)

AmySkills:

1 – muscle up attempts

2 – handstand walk practice (up 3 “steps”)

3 – rope climb

Sammy B47 ring muscle up failures.

Woof.

Katie BLOVED today! Fun to work on some weaknesses!

EMOM for 28 mins:

7 rounds of:

Min 1: 10-15ft HS Walk

Min 2: 3 Split jerks 95# – working big split technique

Min 3: 1 ,15ft rope climb – worked on how high I could get in 3 pulls- got to 15ft mark in three pulls the last three rounds

Min 4: 5 burpee over bar as fast as possible (thanks for the suggestion, Nicole)