frontier587

Thursday, April 26, 2018

MAIN WOD For time 4 rounds 21 Clean Grip Power Snatch 75/55 15 Shoulder to Overhead 9 HSPU Every 5 mins [including first 5 mins]: Run 400m   COMP WOD For time 4 rounds 21 Clean Grip Power Snatch 95/65… Read more »

Wednesday, April 25, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Shoulder Touches or Plate walks 10/side X 3 B) One Arm Holds on wall (Stomach to wall) or Lateral Walks (stomach to wall) 10-15 sec per arm X 3 C) Handstand walk practice + walk… Read more »

Tuesday, April 24, 2018

MAIN WOD Every 2 mins [24 mins] M1-2 12/10 cal row 10 burpees over rower M3-4 3 Deadlift Deadlift is any weight that can be performed flawlessly. Perfect neutral spine and no more than 1 second up and 3 s… Read more »

Monday, April 23, 2018

MAIN WOD AMRAP 20 mins 10 Wall Ball 7 Toes to bar 3 TnG Snatch no dropping 95/65   COMP WOD AMRAP 20 mins 10 Wall Ball 7 Toes to bar 3 TnG Snatch no dropping x Snatch weight starts… Read more »

Sunday, April 22, 2018

GYMNASTICS A) Bar Complex 5 Toes to Bar + 1 Bar Muscle Ups B) Ring Muscle Ups 2 X 5 Sets C1) KB Bent Over Row 8/side X 3 C2) Butterfly Raises 12 x 3 D) Coaches Choice WOD (10-15… Read more »

Saturday, April 21, 2018

MAIN WOD In partners 50 Alternate Wall Balls 46 Alternate Box Jumps 39 Cal row 33 Alternate Wall Balls 27 Alternate Box Jumps 21 Cal row 15 Alternate Wall Balls 9 Alternate Box Jumps 3 Cal row   COMP WOD… Read more »

Friday, April 20, 2018

MAIN WOD AMRAP 3 mins 7 Wall Ball 1,2,3.. Toe to bar Rest 1 minute AMRAP 3 mins 5 HSPU 1,2,3.. Toe to bar Rest 1 minute AMRAP 3 mins 3/arm DB Hang Clean and Jerk/Sh2 OH 50/35 1,2,3.. Toe… Read more »

Thursday, April 19, 2018

MAIN WOD In partners JOSH 21 Overhead Squat 95/65 42 Pull ups 15 Overhead Squat 30 Pull ups 9 Overhead Squat 18 Pull ups   COMP WOD JOSH 21 Overhead Squat 95/65 42 Pull ups 15 Overhead Squat 30 Pull… Read more »

Wednesday, April 18, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Box HS Walk Clock Drill 2 Full Rotations X 5 B) HS Balance on wall or on Floor 25-35 Seconds C) HSPU/Push Up Complex 1 Strict HSPU + Max Kipping HSPU + Max Push Ups… Read more »

Tuesday, April 17, 2018

MAIN WOD In partners: Ideally girl/boy Divided Any Way Every 2 mins Cycle through M1-2 350m Row M3-4 8 Deadlifts 95/65 6 Hang Cleans 4 Shoulder 2 Overhead 2 Thruster M5-6 3,6,9.. Synchro Burpee over bar   COMP WOD In… Read more »