47.3

Morning Session
Strength 

  Back Squat

     1x3 @ 75%

     1x3 @ 85%

     3x2 @ 95%

               Overestimate your max as described before
               Reduce weight if needed, decide by feel
               In your last set, complete the 2 reps prescribed or do max reps up to 5

  10 Min EMOM Press Work, 5 Min 1RM
     Minutes     1-5:  2 Push Jerk @ or above estimated 65% of 2RM
     Minutes   6-10:  2 Push Jerk @ or above estimated 75% of 2RM
     Minutes 11-15:  Attempt to find today's 2 RM Push Jerk

Grunt Work

  6 Minute EMOM
     10 Russian KBS @ HAP



Afternoon Session
Comp WOD
  With a running clock,
At Time 0:00:
        3 Rounds For Time
           With an 8:00 Time Cap
                 30 Pistols
                 5 Muscle Ups
                 10 Hang Power Snatch (160/110)      

At Time 12:00:
        9-6-3 For Time
          With a 6:00 Time Cap
              Strict HSPU
              Hang Power Clean (160/110)
              Burpee Over Bar
                    Use HSPU assistance swing as needed in order to complete within time cap

At Time 22:00:
       6 Minute AMRAP 
            1 Legless Rope Climb (12 ft)
            1 Rope Climb (12 ft)
            10 GHD Sit Ups
            10 Deadlifts (160/110)
                    Start Rope Climbs with non-leadhand at the bottom of the rope
   




               

47.2

 Afternoon Session

10 Min EMOM Clean Work, 5 Min 1RM
     Minutes 1-5:  1 Clean @ 75% of 1RM
     Minutes 6-10:  1 Clean @ 80% of 1RM
     Minutes 11-15:  Attempt to find today's 1RM

Olympic Work

     1A. Clean Pull 3 x 3 @ 90%
     1B. 2 Halting Clean DL+ 2 Floating Clean DL 3 x (2+2) @ 90%

COMP WOD

2013 Regional Chipper

100 Double Unders

50 HSPU

40 Toes to Bar

30 Axle Bar Shoulder to Overhead

100ft Axle Bar Walking Lunge

47.1 Squats and Skills

Monday Recovery or Tuesday AM Session

Strength
  Front Squat

     1 x 2 @ 60%
     1 x 2 @ 70%

     2 x 6 @ 75%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               In your last set,  complete the 6 reps prescribed or do max reps up to 20

Skill Work

     Choose Your Own Adventure
          Choose your ONE weakest skill from this list
          Spend 5-10 minutes practicing that skill
          Then, program yourself a 6 Min EMOM 
          The # of reps should be a # that can be repeated through each minute.
          Preferably reps will be done in unbroken sets, but break it up as needed.

Strict HSPU
Handstand Walk
Handstand Hold
Ring Dips
Pistols
Dumbbell OHS (70/50)

46.4

No additional work today. Rest up. Masters qualifier WODs are announced today.

46.3

Strength 

  Back Squat

     1x4 @ 65%

     1x4 @ 70%

     4x3 @ 75%

               Overestimate your max as described before
               Reduce weight if needed decide  by feel
               In your last set,  complete the 3 reps prescribed or do max reps up to 20

  10 Min EMOM Press Work, 5 Min 1RM
     Minutes 1-5:  1 Jerk @ 75% of 1RM
     Minutes 6-10:  1 Jerk @ 80% of 1RM
     Minutes 11-15:  Attempt to find today's 1RM


Comp WOD
  With a running clock:

At Time 0:00:

   5 Min EMOM
     10 Russian KBS @ HAP

At Time 8:00:

  For Time
     400 meter Run
     15 Muscle Ups
     400 meter Run
     12 Muscle Ups
     400 meter Run
     9 Muscle Ups


Skill Work
     Choose Your Own Adventure
          Choose your ONE weakest skill from this list
          Spend 5-10 minutes practicing that skill
          Then, program yourself a 6 Min EMOM 
          The # of reps should be a # that can be repeated through each minute.
          Preferably reps will be done in unbroken sets, but break it up as needed.

Strict HSPU
Handstand Walk
Handstand Hold
Ring Dips
Pistols
Dumbbell OHS (70/50)
               

46.2

Afternoon Session

10 Min EMOM, 5 Min 1RM Snatch Work
     Minutes 1-5: 1 Hang Power + 1 Full Snatch @ 75%
     Minutes 6-10: 1 Full Snatch @ 85%
     Minutes 11-15: Find Today's 1RM, no more than 3 missed attempts

  Olympic Work
     1A. Snatch Pull 3 x 3 @ 90%
     1B. 2 Halting SN DL + 2 Floating SN DL 3 x (2+2) @ 90%



Engine WOD

     4 Rounds for Time
        5 Squat Cleans 185/125
        10 C2B Pull Up

Rest 6 Minutes

     21-15-9
        Deadlift 315/205
        Box Jump Overs 30/24

Rest 6 Minutes

     Every 30 sec. for 4 Minutes
          4-6 Dumbell Weighted Pistols (60/40)
         
Grunt Work

  5 Minute EMOM
     10 Russian KBS @ HAP

then,

  600 meter sled drag @ HAP (sort of, read/watch below)

                  Watch This Video at 0:55 as Louie Simmons describes his method
                  Attempt to drag the sled continuously in this way
                  Load sled in a way that will not inhibit this

46.1 Squats and Skill

Monday Recovery or Tuesday AM Session

Strength
  Front Squat

     1 x 5 @ 70%
     1 x 5 @ 75%

     5 x 3 @ 85%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               In your last set,  complete the 3 reps prescribed or do max reps up to 12

Skill Work

     Choose Your Own Adventure
          Choose your ONE weakest skill from this list
          Spend 5-10 minutes practicing that skill
          Then, program yourself a 6 Min EMOM 
          The # of reps should be a # that can be repeated through each minute.
          Preferably reps will be done in unbroken sets, but break it up as needed.

Strict HSPU
Handstand Walk
Handstand Hold
Ring Dips
Pistols
Dumbbell OHS (70/50)