community

Thursday, December 27, 2018

MAIN WOD In partners: AMRAP in 5mins Pull ups Rest 3 mins AMRAP in 5mins 10 Wall Balls 10 Burpees Rest 3 mins AMRAP in 5mins max Row cals   COMP WOD In partners: AMRAP in 5mins Weighted pull ups… Read more »

Wednesday, December 26, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill 5 Sets 10 Ring Rows 10 Wide Prone Grip Ring Rows (https://www.youtube.com/watch?v=ukF8rYAZzQY) 10 Ring y pulls (https://www.youtube.com/watch?v=DIrHoofcWCY) Rest as needed B) Skill Strength 5 Sets 10 Push Ups 8 Ring Dips 6 Strict HSPU… Read more »

Monday, December 24, 2018

MAIN WOD Christmas eve workout VICTORIA Girl WOD 5 Rounds For time 10 Thrusters 95/65 14 Box jumps 12 Sumo-DL high pulls 12 burpees 27 KB Americanos 70/55

Sunday, December 23, 2018

GYMNASTICS A) Skill E3MOM X 5 8-10 Pull Ups + 3-6 C2B + 2-4 Bar MU Scale Bar MU to Hips to bar if you have C2B. Scale accordingly any other way needed. B) Skill Strength 5 Sets 10 Ring… Read more »

Saturday, December 22, 2018

GYMNASTICS Butterfly Pull Ups A) Hollow/Arch tempo beat swings 3 X 6 B) Kipping Pull ups (2 sec pause a top of pull up, then move feet from hollow to arch when chin is still overtop of bar) 1-2 X… Read more »

Friday, December 21, 2018

MAIN WOD Christmas party WOD AMRAP in 20 mins 5 Front squats [from floor] 5 Pull ups 20 Americanos 55/35 Front Squat weights: 45/35 plus 20/10lbs per round

Thursday, December 20, 2018

MAIN WOD In partners, For time: 5 rounds 15 TnG u/b deadlift 135/95 10 Box jumps 5 HSPU Every 60s: 3 synchro burpees   COMP WOD In partners, For time: 5 rounds 15 TnG u/b deadlift 185/135 10 Box jumps… Read more »

Wednesday, December 19, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill 8 Min EMOM 30 sec HS Walk 30 Sec Rest B) Skill Strength Ring Dips Weighted 3 X 5 (Scale to matador dips) C) Strength 5 Sets 5-8 reps Pistols w/ 3 sec pause… Read more »

Tuesday, December 18, 2018

MAIN WOD For time 21,15,9 1xDB Clean and Jerk 50/35 Toes to bar Rest 3 mins 60 Wall balls 40 Box jumps Rest 3 mins 1000m Row   COMP WOD For time 1000m Row 40 Box jumps 60 Wall balls… Read more »