WOD: Gymnastiness: becoming a ninja week 6 of 6

August 21-26

Monday

Strength/Skill

Warmup

Test 1 – Hand Release Pushups

  • 3 attempts at a max HR Pushups
  • Record the total of all 3

Test 2 – Ring Plank

  • 1 attempt at a max Ring Plank

For God Sakes Don't Sit on them

15′ Wallball AMRAP

  • on minutes 0, 4, 8, and 12, complete a 400m Run

Tuesday

Strength/Skill

Test – 15′

  • Find a 5RM Kettlebell Bottoms Up Press
  • Start with your weak side

Table for Two Please

Teams of 2

  • 10!
  • Russian Kettlebell Swing 53/35# + Burpee
  • Partner A does 10 swings and 10 burpees, then Partner B does 10 and 10, then 9 and 9, etc.

Wednesday

Strength/Skill

Warmup

Test – Strict Handstand Pushup (Wall or Pike)

  • 3 attempts at a max Strict HSPU
  • Record the total of all 3

Well dip me in sweet buttercream and lay me down on a mattress made of kittens

AMRAP 12′

  • 15/12 Cal Row
  • 10m Beast Crawl
  • 10 Goblet Squat Squat 53/35#
  • 10m Walking Lunge

 

Thursday

Strength/Skill

10′ Row tech

  • Cut the cake drill
  • Rate work

Benchmark

5k Row

… no cherry picking, you need this

Friday

Strength/Skill

Warmup

  • 3 rounds:
  • 5 Box Jumps (step down)
  • 5 Strict Knee Ups
  • 5 Inchworm + Push-Up
  • 5 Superman with PVC 

Test 1 – Ring Row

  • 3 attempts at a max Ring Rows
  • Record the total of all 3

Test 2 – Chin Over Bar Hold

  • 1 attempt at a max COBH

It's really only 6 minutes

EMOM 12′

  • Min 1: 30″ DB Thrusters 40/30% BW
  • Min 2: 30″ Burpees
  • Min 3: 30″ Ride for Cals

Saturday

Strength/Skill

Filthy 50

For time:

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Back extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

Monday

Strength/Skill

Warmup

Test 1 – Ring Muscle Up

  • 3 attempts at a max Strict RMU
  • Record the total of all 3

Test 2 – Ring Pushup

  • 3 attempts at a max Ring Pushups
  • Record the total of all 3

Who's Yasso?

21-15-9

  • Thruster 95/65#
  • 800m Run after each set

Tuesday

Strength/Skill

Test – 15′

  • Find a 3RM touch and go Power Clean

No Racks No Problem

  • 30 Front Squats 185/115#
  • 100 Double Unders
  • 30 Back Squats 185/115#
  • 100 Cal Row
  • *from the floor

Wednesday

Strength/Skill

Warmup

Test – Strict Handstand Pushup (Wall or Pike)

  • 3 attempts at a max Strict HSPU
  • Record the total of all 3

Stankey Leg

5 Rounds

  • 25 American Kettlebell Swings 53/35#
  • 400m Run
  • 10m Handstand Walk

Thursday

Strength/Skill

10′ Row tech

  • Cut the cake drill
  • Rate work

Benchmark

5k Row

… no cherry picking, you need this

Friday

Strength/Skill

Warmup

  • 3 rounds:
  • 5 Box Jumps (step down)
  • 5 Strict Knee Ups
  • 5 Inchworm + Push-Up
  • 5 Superman with PVC 

Test 1 – Butterfly Pullups

  • 1 max set
  • Standard kip is ok if you’re still learning butterfly tech

Test 2 – Chin Ups

  • 3 attempts at a max Strict Chin ups
  • Record the total of all 3

Don't squish Ben's balls!

42 Wallball
21 BW Deadlift
30 Wallball
15 Deadlift
18 Wallball
9 Deadlift

Saturday

Strength/Skill

Filthy 50

For time:

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Back extensions
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

Tuesday

Strength/Skill

Thursday

Strength/Skill

Saturday

Strength/Skill