June 2015

WOD: A. Deadlift mechanics/setup/touch and go. B. For time: 21 Deadlifts (155/225#, same # used for Diane), 400m. Run 15 Deadlifts, 400m. Run 9 Deadlifts, 400m. Run To see Diane results click here

WOD: Handstand pushup skill work A. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 B. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 C. Tabata Handstand pushups. 20 on x 10 off x 8 rounds. *score H/L and total reps.

Sat. June 27. 8a-10a: Open Gym. 10a-11a: Olympic Lifting: Clean and Jerk. 1030a: FREE CF Kids! 11a: FREE community workout! Sun. June 28. Possible Open Gym- TBA (facebook) Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper

WOD: A. Snatch skill work. B. 1-3 Snatch from knee: EMOM x 15 *add weight ~EOM. As weight progresses, decrease reps. Build to a mod-heavy snatch for the day.

WOD: For time: 100m. Run, 10 Handstand pushup 100m. Run, 9 HSPU 100m. Run, 8 HSPU… continuing through until 1 HSPU. *utilize skill work from last week and scale accordingly with piked HSPU/box/wall- no more than 2 abmats.

WOD: AMRAP 15 min: 50 double-unders 25 Toes-Bar 50 Wallball (14# 9′, 20# 10′) *scale the DU to 1/2 if you struggle with DU, otherwise do 3x SU (150)

WOD: A. Clean and jerk skill work B. 3 Rounds for time: 7 Chest-bar pullups (use enough assistance to touch clavicle to the bar) 7 Clean and Jerks (145/205#) ~75% of last weeks 1rm clean and jerk. *can be a power clean + push jerk as well. ** click here to see last weeks results

WOD: 3-6x 400m. Repeats. 1 min rest between efforts. *continue until time falls off by more than 5 sec. **If you rowed for the 5k test, then row this instead of run. Can’t remember? click here

Sat. June 20. 8a-10a Open Gym with Andrea All Day: Strength in Our Streets. https://www.crowdrise.com/strengthinourstreets2015 Sun. June 21. Happy Fathers Day! Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility

“These (Gymnastics) improvements are not always as obvious as a 10-lb. snatch PR, and gymnastics training is often frustrating because some skills seem so difficult as to be impossible. But small improvements provide a subtle yet rock-solid foundation for every aspect of your training, and there’s value in using appropriate progressions and spotters to work