WOD: For time: alternating between bb complex & row 5-4-3-2-1 reps for time: Barbell Complex= 1 power clean + 1 Front squat + 1 shoulder-overhead (105,155) 25-20-15-10-5 calories on rower. EX: 5 reps barbell complex, 25 calories, 4 reps barbell complex, 20 calories, ext.. *scale to a weight that is challenging enough to do single […]
WOD: Teams of 2 alternate through these movements/stations for max distance/weight & reps: Each station will be completed for 1 min, with a 1 min rest after each station. Rotating through for 4 rounds total/24 min, including rest. station 1: Sled push 25m. down, 25m. back. Team chooses load before beginning to accomplish max weight
WOD: “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups UB Post number of pull-ups completed for each round.
WOD: A. Clean (power and full) + Jerk skill work. B. EMOM x 10 min. Clean and Jerk *add weight ~Every Other Minute Begin with 2-3 reps the first few min, then as weight progresses, do fewer reps. Build to a solid heavy single by the 10th min.
Sat. June 13. 8-10a: open gym. 10-11a: olympic lifting. 10a-2p: Fundraiser car wash! https://www.facebook.com/events/338002452990864/ Sun. June 14. 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 WOD and spend 5-10
Saturday and Sunday Read More »
WOD: A. Row Technique B. Each distance for time, with 2 min rest between efforts 1000m. 800m. 600m. 400m. 200m.
Back to a normal schedule WOD: For time: 21 Dips, 21 Hang power clean (95/135#) 15 Dips, 15 Hang power clean 9 Dips, 9 Hang power clean
WOD: Alternating OTM EMOM: Repeat through for 5 rounds/15 min. Record pullups/assistance, deadlift weight, DU for each round/total reps Min 1: 5 strict pullups (challenge yourself with these, but NOT to failure) Min 2: 5 Deadlifts @70-75%, no more than F:225#, M: 315# Min 3: Max DU in 50 seconds. *Goal is 50 reps.
WOD: 2 person team WOD, running ‘Karen’: 600m. Run (both partners run together) *scale run as needed for beginners/less conditioned. 150 Wall balls 14#-9’/20#-10′ (1 person working at a time, slit reps however) 600m. Run
WOD: A. 10-15 min: Handstand hold skill work: Scale to box/wall height that keeps position. https://gymnasticswod.com/content/handstand-against-wall-progression-pt1 B. Reverse tabata, 10 on x 20 off x 8 rounds. handstand position while pushing against wall, laying on ground.
