frontierstrong

Saturday, November 17, 2018

GYMNASTICS “Kipping Pull Ups” A) Ring Row (Feet on box is harder) 12 X 3 B) Banded Lat Activation Pull Up 2-3 X 7 C) Hollow + Open Hold Development 3+3 X 4 D) 3 Beat + 1 Kipping Pull… Read more »

Friday, November 16, 2018

MAIN WOD In Partners: AMRAP 20 mins 7 Overhead squats 10 Burpees over bar 12 Box jumps Boxes in racks

Thursday, November 15, 2018

MAIN WOD EMOM M1 3 Power Cleans 135/95 1,2,3… Shoulder to OH M2 10/8 Cal Row M3 rest   COMP WOD EMOM M1 Rest M2 13/10 Cal row M3 3 Cleans 185/135 1,2,3… Shoulder to OH

Wednesday, November 14, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill 5 Rounds 6 Ring Rows 6 Banded Face Pulls 6 hip extension + Y Pull (box Drill) View this post on Instagram Getting away from the habit of “throwing yourself through the rings” can… Read more »

Tuesday, November 13, 2018

MAIN WOD In Partners: 3 Rounds for time 21 American KB Swing 55/35 15 Ring Pull ups 9 HSPU While 1 partner is working on the 3 rounds the other partner must do double unders. For any of the American… Read more »

Monday, November 12, 2018

MAIN WOD 8 rounds AMRAP 2 mins 5 Burpees 10 Wall Balls 15 Thrusters 95/65 2 min rest   COMP WOD 8 rounds AMRAP 2 mins 5 Burpees over bar 10 Wall Balls 15 Thrusters 115/85 2 min rest

Sunday, November 11, 2018

GYMNASTICS A) Skill “25-100 foot HS Walk (assisted if needed) X 5 (Scale to HS walk to band or Wall walks)” Rest 2 min between sets B) Skill Strength “4 Ring Beat Swings + 2-5 Ring Muscle Ups X 6… Read more »

Saturday, November 10, 2018

GYMNASTICS HSPU A) Wall walks with Shoulder taps 7-10/side X 3 B) Wall facing HSPU 3-5 X 4 C) Box HSPU (focus on tripod position) 5-7 X 3 D) Freestanding HSPU to ab mat 1-2 X 8 E) Kipping HSPU… Read more »

Friday, November 9, 2018

MAIN WOD 31 HEROS In partners AMRAP 31 mins 8 Thrusters 135/95 6 Rope climbs 11 High Box Jumps 30/24 Resting partner must complete a 400m wall ball run while the active partner pursues the AMRAP. The resting partner must… Read more »

Thursday, November 8, 2018

MAIN WOD “CHRIS KYLE” In partners, 3 rounds for time 40 Americanos 55/35 40 Box Jumps 40 Touch and go clusters, no dropping 65/45 40 Push ups feet on box   COMP WOD “CHRIS KYLE” Individually, 3 rounds for time… Read more »