WOD: Run 5:00 (2:30 out/2:30 back), 2:30 Rest, 6:00 (3 out/3 back), 3:00 Rest, 7:00 (3:30/3:30 back), Done *Goal is to keep a consistent pace to be able to travel back same distance in the amount of time/distance it takes you to go out. Write down which lamp post you make it to each of […]
WOD: A. Pullup/Tire flip skill work. B. In teams of 2: 1 min on x 1 min off x 5 rounds: 20 min total, including rest. 1 min: Max reps pullups- working 1 partner at a time, switch out whenever needed. 1 min rest 1 min: Max reps tire flip- Partners Flip back and fourth
WOD: AMRAP 20 min: 5 per leg, 10 total front rack lunges (65/95#) 10 Thrusters (65/95#) 15 Triple-unders* *Scale to 30 DU/ 90 SU
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
Saturday and Sunday Read More »
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
