WOD: ‘Diane’ 21-15-9 reps for time: Deadlift (155,225) *scale to ~55-60% of 1 rm. Handstand push up *use same progressions/scaling options from Mondays skill work. *Deadlifts should be unbroken or close to unbroken, no more than 2-3 sets. *HSPU should be scaled accordingly to finish in no more than 3-4 broken sets. (12 min. cap) […]
WOD: In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… As many rounds and reps as possible in 10 minutes of: 10 Push Press (115/75 lbs) 5 Burpees Over the Barbell Rest 5 minutes, and then, As many rounds and reps as possible in 10 minutes
WOD: A. Back Squat EOMOTM: 1. 3×70% 3. 3×80% 5. 3+ x90% *all % based off 1rm from cycle test. B. 500m. Row sprint for time.
WOD: Handstand push up skill work 20 min. A. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 B. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 C. Tabata Reverse Crunch 20 on x 10 off x 8 rounds score H/L/Total
Saturday March 26. 8-10a: Open Gym & Open WOD 16.5 makeup. 930a: Mobility 10a: Olympic Lifting Clean and Jerk 11a: FREE Members Only Team WOD All Day: Force Weightlifting Meet (Katie C and Trevor compete!) https://docs.google.com/spreadsheets/d/1nggoRx1tpHhKOVHDvV77fJsOTEsfkKFjyqTEF0IdG4c/edit#gid=11136182 Sunday March 27. Gym Closed- REST DAY!
Saturday and Sunday Read More »
WOD: A. Snatch skill work: Burgener warmup- dip shrug, muscle snatch, snatch push press, snatch drops + snatch from knee B. EMOTM x 10 min: 1 snatch at knee *can be power or full + 1 overhead squat *add weight EOM.
WOD: With a partner and a running clock… 4 RFT (you complete the first two rounds, then your partner does two) 6 Power Cleans, 185/135 *scale to 135/95, 95/65, 65/45 6 Bar Facing Burpees 4 RFT (you complete the first two rounds, then your partner does two) 6 Jerks, 185/135 9 Box Jumps, 30/24″ *scale
WOD: 4 rounds for time: 50 single unders (25 R leg-single leg single unders/ 25 L leg- single leg single unders) 40 situps (GHD or straight leg abmat) 30 Russian KB swings (70/53#)
WOD: A. Shoulder Press EOMOTM: 1. 5 x 65% 3. 5 x 75% 5. 5+ 85% *all % based off 1 rm from CF total. If they have a 3rm go up ~10% from 3rm. B. Death by pullups. (make these as hard as you can for the individual, but still getting work in) 10
WOD: Run: 3 min on x 2 min off 4 min on x 3 min off 5 min on x done. perform each interval with same pacing. Ex: 3 min on- run 1:30 out, 1:30 back with the goal of meeting same pace to achieve distance back to gym. repeat through increasing time frames. Post
