WOD: A. Pullups: Strict/ Kip swing/ Kipping pullup Kipping pullup skill: 1 & 2. https://gymnasticswod.com/content/kipping-pull-progression https://gymnasticswod.com/content/blocking-movement-quality-pull-ups B. Tabata Reverse Crunch- 20 on x 10 off x 8 rounds: score H/L/Total
WOD: A. EOMOTM: Back Squat 10-8-6-4-2 reps. % based off 3rm from last training cycle: 10@40-50%, 8@50-60%, 6@60-70%, 4@70-80%, 2@80-90%. B. Complete as many rounds and reps as possible in 6 minutes of: 3 Dumbbell Ground to Overhead (KB or DB-Alt arms.) 3 Burpees 6 Dumbbell Ground to Overhead 6 Burpees 9 Dumbbell Ground to
Saturday Jan. 16. 8-10a: Open Gym. 9a: CF Kids 930a: Mobility 10a: CF Light 10a: Olympic Lifting 11a: Team WOD. Noon: Nutrition Challenge Info Meeting. Sunday Jan. 17. Gym Closed- REST DAY!
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WOD: A. EOMOTM x 10 min (5 rounds) 10-8-6-4-2 push press. Increasing weight each round to a solid heavy double pushpress. Use these % from your 3rm strict press from last cycle if possible: 10@60-70%, 8@70-80%, 6@80-90%, 4@90-100%, 2@110-120% B. AMRAP 5 min: Ascending ladder 5 double unders, 2 box jumps (24,20) 10 DU, 4
WOD: In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of: Burpees Rest 3 minutes In teams of two, alternate every 10 reps in order to complete as many reps as possible in 5 minutes of: Wall Ball Shots (20# 10′, 14# 9′)
WOD: A. Power Clean + push jerk skill work B. EMOTM x 10 min: 3 pos. power clean + push jerk 1 high hang PC + 1 below knee PC + 1 floor PC + 1 push jerk Add weight EOM. Goal today is good positioning with light-mod load. You should NOT be failing reps
WOD: Open WOD 12.5: AMRAP 7 min. Rx: 3 thrusters (100/65#), 3 chest to bar pullup 6 thrusters, 6 CTB pullup 9 thrusters, 9 CTB pullup … continuing adding 3 each round until 7 min. Scaled: 3 thrusters (65/45#), 3 pullups* scale as needed with bands/ring rows 6 thrusters, 6 pullups 9 thrusters, 9 pullups
WOD: A. Hand stand skill work 1. Box handstand hold: 2. Box Handstand walk drill 3. Wall walk to handstand hold B. Handstand pushup negatives C. Alternating Tabata: 20 on x 10 off x 8 (4 min) Hollow Hold Arch Hold
Saturday Jan. 9. 8-10a: Open Gym. 9a: CF Kids 10a: CF Light 11a: Team WOD. Sunday Jan. 10. Gym Closed- REST DAY!
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WOD: A. Hollow/Arch skill work on floor B. A. Kipping toes-bar/rings skill work: PRACTICE for 10-15 Minutes: Kipping Toes To Bar Progression Pt.1 Kipping Toes To Bar Progression Pt.2 C. Core work: Tabata Reverse Crunch 20 on x 10 off x 8 rounds
