weightlifting

Friday, December 30, 2018

MAIN WOD “CINDY” 20 min AMRAP 5 Pull ups 10 Push ups 15 Air Squats

Thursday, November 29, 2018

MAIN WOD EMOM M1 5 Overhead Squats 95/65 7 Box jumps M2 2,4,6… Cals Row   COMP WOD EMOM M1 2,4,6.. Cals row or ski M2 5 Overhead Squat 135/95 7 Box jumps

Wednesday, November 28, 2018

SURPRISE WEDNESDAYS   GYMNASTICS A) Skill 10 Min EMOM 3 Deficit Kipping HSPU ***You need to feel strong and powerful here. Chose a deficit in which you can feel this way.*** B) Skill Strength 10 min EMOM 10-16 Alternating Pistols… Read more »

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 »