gymnastics

THURSDAY, OCTOBER 18, 2018

MAIN WOD EMOM: [max 30 min] M1 1 Snatch M2 Row Max Cals [0 rower every time] **Snatch base weight is 55/35 +what ever calories were just rowed. [ie. Row 12 cal on the first round and your weight will… Read more »

WEDNESDAY, OCT 17, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill Press to HS against wall B) Skill Strength HS Walk 5 X 25-100Ft (Assisted if needed) C) Strength Kneeling Single Arm Press 10 X 3 Push Up to Renegade Row 10 X 3 D)… Read more »

TUESDAY, OCTOBER 16, 2018

MAIN WOD EMOM alternate 24 min M1 4 1xDB Snatch [left arm] 35/20 4 1xDB Overhead Squat [L arm] 4 1xDB thruster [L arm] M2 4 1xDB Snatch [Right arm] 4 1xDB Overhead Squat [R arm] 4 1xDB thruster [R… Read more »

MONDAY, OCTOBER 15, 2018

MAIN WOD In partners, AMRAP 20 mins: 8 Toes to bar 10 DB Hang clean and jerk 35/20 13 cal Ski or 20 cal Bike   COMP WOD AMRAP 20 mins 8 Toes to bar 10 DB Hang clean and… Read more »

SUNDAY, OCTOBER 14, 2018

GYMNASTICS A) Skill HSPU Feet on box (Focus on Pike Position, hand and head position) max reps 6 X 6 B) Skill Strength 10 Min EMOM 8-12 C2B + 5-10 HSPU C) Strength DB Reverse Lunge 10 X 3 DB… Read more »

SATURDAY, OCTOBER 13, 2018

GYMNASTICS Toes to Bar Strict Toes to Bar (Assisted if needed) 1-3 X 5 Toes to Kettlebell (work on tucking knees into chest then moving to KB) 10 X 3 Kipping Toes to Bar Max X 3 Hanging around the… Read more »

FRIDAY, OCTOBER 12, 2018

MAIN WOD EMOM Alternate 20 min M1 4 HSPU 4 Toes to ring/bar M2 5 Fat bar cleans 95/65 5 Shoulder to overhead

THURSDAY, OCTOBER 11, 2018

MAIN WOD In teams of 2-4, for time: *1st Team member may start* 1000m Row 50 Thrusters 45/35 30 Pull ups *2nd team member may begin* 60 Wall Balls 60 KB Americanos 55/35 *3rd team member may begin* 35 Burpee… Read more »

WEDNESDAY, OCTOBER 10, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill Peg Board (2-3 pegs up then back down) or (6 Peg Pull Ups) B) Skill Strength Counter Balance Alt. Pistol Progression 10 X 4 C) Strength DB Curl to OH Press 10 X 3… Read more »

TUESDAY, OCTOBER 9, 2018

MAIN WOD In Partners, 2 rounds: AMRAP 10 mins 1,2,3… Clean EACH 135/95 1,2,3… U/B Wall ball EACH Rest 3 mins   COMP WOD In Partners, 2 rounds: AMRAP 10 mins 1,2,3… Fat bar Clean EACH 135/95 1,2,3… U/B Wall… Read more »