Skill Work On a 5:00 clock: L-sit skill work 260809 - RX - 10 rounds for time with a partner: 30 KB swings (35/53 lb) 30-m bottoms-up KB carry (35/53 lb) - Partners alternate rounds. - Nonworking partner accumulates time in an L-sit hold. - INTERMEDIATE - 10 rounds for time with a partner: 30 KB swings (25/35 lb) 30-m bottoms-up KB carry (25/35 lb) - Partners alternate rounds. - Nonworking partner accumulates time in an L-sit hold. - BEGINNER - 10 rounds for time with a partner: 10 KB swings (15/25 lb) 20-m bottoms-up KB carry (15/25 lb) - Partners alternate rounds. - Nonworking partner accumulates time in a hollow hold. - MASTERS 55+ - 10 rounds for time with a partner: 30 KB swings (26/44 lb) 30-m bottoms-up KB carry (26/44 lb) - Partners alternate rounds. - Non-working partner accumulates time in an L-sit hold.Read more

Community Cup Workout #1 SKILL WORKPre-workout:On a 8:00 clock:Build to a heavy 5-rep touch and go push jerk from the floor– Athletes may NOT rest with the bar in the front rack between reps. RXFor time:1,000-m rowthen…5 rounds of:25 pull-ups7 shoulder-to-overhead (85/135 lb) INTERMEDIATEFor time:1,000-m rowthen…5 rounds of:15 pull-ups7 shoulder-to-overhead (65/95 lb) BEGINNERFor time:1,000-m rowthen…5 rounds of:10 ring rows7 shoulder-to-overhead (35/45 lb)Read more

260806 - RX - Every 4:00 for 5 rounds: Air bike for sustained watts - Use the first minute to see how high you can keep the watts for the entire minute. - Rest the remaining time. - For the remaining 4 rounds, only bike as long as you can keep the watts above what you were able to sustain in the first minute, then rest the remainder of the 4:00. - INTERMEDIATE - Same as Rx'd - BEGINNER - Same as Rx'd MASTERS 55+ - Same as Rx'd Skill Work On a 10:00 clock: Back-lever practice - Try to make it slightly more challenging than last time.Read more

260805 - RX - For load: Power clean 3-3-3-3-3Read more

Skill Work On a 10:00 clock: Low-ring and strict muscle-up drills Muscle-Up Annie - RX - For time: 50 double-unders 50 AbMat sit-ups 5 strict muscle-ups 40 double-unders 40 AbMat sit-ups 4 strict muscle-ups 30 double-unders 30 AbMat sit-ups 3 strict muscle-ups 20 double-unders 20 AbMat sit-ups 2 strict muscle-ups 10 double-unders 10 AbMat sit-ups 1 strict muscle-up - INTERMEDIATE - 50-40-30-20-10 reps for time: Double-unders AbMat sit-ups - Perform 2 strict muscle-ups after each round. - BEGINNER - For time: 30 single-unders 30 feet-anchored 3 low-ring transitions 20 single-unders 20 feet-anchored 2 low-ring transitions 10 single-unders 10 feet-anchored 1 low-ring transition - MASTERS 55+ - 50-40-30-20-10 reps for time: Double-unders AbMat sit-ups - Perform 2 strict muscle-ups after each set.Read more