WOD: A. Pullups: Strict/ Kip swing/ Kipping pullup Kipping pull up skill https://gymnasticswod.com/content/kipping-pull-progression https://gymnasticswod.com/content/blocking-movement-quality-pull-ups B. Alternating Tabata: 20 on x 10 0ff x 8 Hollow hold + arch hold (floor)
WOD: 5 rounds: 150m. Sprint., 50m. Walk, 50m. Sprint. rest 5 min between rounds. If you have an individual stop watch you can keep track of exact time, otherwise, goal today is INTENSITY on each interval. Begin on B-line trail heading west, after the 150m mark, walk the next 50 m. once there, turn around
WOD: ‘Helen’ 3 rounds for time: 400m. Run 21 KB swings (53/35#) scale weight/russian swing as needed 12 pullups *see previous results here
WOD: A. Deadlift 2-2-2-2-2 Find a heavy 2rm, begin around 60-65% of 1 rm and increase with good positioning. *warmup with 3-5 reps until they reach 60-65%, then begin working sets. Goal would be to hit 85%+ for a double. B. Tabata Air Squat. 20 on x 10 off x 8 rounds. *All out on
Sat. May 14. 8-10a: Open gym. 10a. Olympic Lifting- CJ 11a. FREE community workout! Sun. May 15. Rest Day!
Saturday and Sunday Read More »
WOD: A. Back Squat 2-2-2-2-2 Find a heavy 2rm, begin around 60-65% of 1 rm and increase with good positioning. *warmup with 3-5 reps until you reach 60-65% then begin working sets. Goal would be to hit 90%+ for a double. B. Tabata Pushups. 20 on x 10 off x 8 rounds. *All out on
WOD: 3 rounds (24min) E2MOTM: If you perform the allotted work before time ends, walk the remainder of the time before switching movements. Teams of 2-4 (3 is preferred) 1. Sled push 25m. P1 pushes down, P2 pushes back, P3 pushes back down. *mod load on sled, but not enough to make you stop. 2.
WOD: 2 Person team ‘Cindy’ AMRAP 20 min: 5 pullups, 10 pushups, 15 air squats P1 does 1 full round of Cindy, while partner 2 rests. As soon as P1 finishes 1 full round, partner 2 begins 1 full round. Alternate back and fourth until 20 min ends.
WOD: 2 rounds: Continuously running clock: 400m. Run @ moderate pace., 2 min rest 400m. Run @ mod/fast pace., 2 min rest 400m. Run @ mod/fast pace, 2 min rest. 400m. Run @ fast pace., 2 min rest. workout pacing: the ‘mod’ pace should be 5 sec slower than your 1 mile PR pace. the
WOD: In teams of three AMRAP 15 min. for max reps of: Box step overs 100 Meter KB Farmer’s Carry Wall Ball Shots Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 100 meter farmer’s carry.
