frontierperformance

Tuesday, November 27, 2018

MAIN WOD In Partners for time: 30 HSPU 40 Pull ups 50 Toes to rings 60 KB Goblet step ups 55/35 70 Wall balls 80 Americanos 55/35 90 Cals Row 100 Double unders   COMP WOD In Partners for time:… Read more »

Monday, November 26, 2018

MAIN WOD For weight: 10 rounds [18 min time cap] 7 Burpee box jumps 3 TnG clean and Jerks   COMP WOD For weight: 10 rounds [18 min time cap] 7 Burpee box jumps 3 TnG clean and Jerks

Sunday, November 25, 2018

GYMNASTICS A) Skill 3 Rounds Deficit Strict HSPU X 5 (Scale to Max strict HSPU no deficit, or feet on box HSPU) Rest 2-3 Mins between sets B) Skill Strength 3 Rounds 5 Strict weighted C2B Pull Ups + Max… Read more »

Saturday, November 24, 2018

GYMNASTICS “HS Walk” A) Wall Walks w/ shoulder taps 8-10/side X 5 B) HS Holds w/ scissor kick 5/leg X 5 (https://www.youtube.com/watch?v=wspEkEzsZyQ) C) HS walk off wall or to a band 1 X 6 (https://www.instagram.com/p/Blv61mwlbHi/) D) HS Holds on floor… Read more »

Friday, November 23, 2018

MAIN WOD EMOM 20 mins M1 4 Alt Db Snatch 50/35 3 Burpees 2 Box Jumps 1 Pull up If a round is missed: 15/12 cals on bike and continue on at beginning of next available round. Score is rounds.

Thursday, November 22, 2018

MAIN WOD 4 rounds AMRAP 5 mins 10 Wall balls 7 Power Snatch 75/55 5 Toes to bar/rings Rest 2 mins   COMP WOD 4 rounds AMRAP 5 mins 10 Heavy/high Wall balls 7 Power Snatch 120/85 5 Toes to… Read more »

Wednesday, November 21, 2018

SURPRISE WEDNESDAY Rhymes with “PLAN” and is a lady benchmark………………….   GYMNASTICS A) Skill 6 Rounds 10 TTB + 6 Bar MU (Scale to 10 Toes to Rings + 6 Ring Pull UPs) Video on Hip Drive (https://www.youtube.com/watch?v=4PYtRwMMNps&feature=youtu.be) B) Skill… Read more »

Tuesday, November 20, 2018

MAIN WOD EMOM 24 mins M1 3 Shoulder 2 OH 135/95 5 Cleans 7 Deadlifts M2 5 Burpee pull ups M3 Rest   COMP WOD EMOM 24 mins M1 3 Shoulder 2 OH 185/135 5 Cleans 7 Deadlifts M2 5/3… Read more »

Monday, November 19, 2018

MAIN WOD In Partners for time: 80 Double unders 5 Sychro burpees 40 Toes to bar/rings 7 Sychro burpees 50 Wall balls 9 Sychro burpees 100 Americanos 55/35 11 Sychro burpees 20 Pull ups 13 Sychro burpees 30 1xKB Thruster… Read more »

Sunday, November 18, 2018

GYMNASTICS A) Skill 4 Rounds “1 HS Hold Drill with box or plates https://www.youtube.com/watch?v=qDNJEktLsdQ&feature=youtu.be” 10 shoulder taps + ankle taps in plank position B) Skill Strength 5 Rounds HS walk 25-50 Feet (Scale to HS Walk to Band (https://www.instagram.com/p/Blv61mwlbHi/) or… Read more »