weightlifting

MONDAY, OCTOBER 8, 2018

MAIN WOD In Partners, For time: Buy in: 100 Double unders Then immediately: 10 rounds 10 Burpees onto Plate 45/25 5 Toes to bar Buy out: 100 cals Bike or 60 cals Ski erg   COMP WOD In partners, For… Read more »

Sunday, October 7, 2018

GYMNASTICS A) Skill Handstand Hold Practice (watch video) B) Skill Strength “8 Min EMOM 25-50 ft HS Walk (If HS walking in not possible do this https://youtu.be/stT7wcUTKxQ )” C) Strength Straight Arm Press Downs 10 X 4 Alternating DB Hammer… Read more »

Saturday, October 6, 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, October 5, 2018

MAIN/COMP WOD 8 rounds 2 min AMRAP: 7 Hang Power Snatch 75/55 5 Burpees over bar 3 Overhead Squats Rest 2 min Overhead Squats are Score.

Thursday, October 4, 2018

MAIN WOD In partners, AMRAP 25 mins: 5 Toes to bar/ring EACH 10 2xDB Thrusters EACH 35/20 15 Double unders EACH *Only one partner may work at a time **Full set of 5, 10 or 15 must be complete before… Read more »

Wednesday, October 3, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Skill Strict Chest to Bars (Weighted) 3 X 5 B) Skill Strength 1 Beat Swing + 1 Kipping Pull Up + 2 BS + 2 Kipping PU + 3 BS + 3 Kipping Pull Up… Read more »

Tuesday, October 2, 2018

MAIN WOD 2 Rounds of: AMRAP in 7 min 7 Hang Snatch 95/65 5 Pull ups 3 Dips 7 Overhead Squat 5 Ring Rows 3 Push ups 15 Burpees After AMRAP rest 3 mins   COMP WOD 2 Rounds of:… Read more »

Monday, October 1, 2018

MAIN WOD In partners, For time: 3 Rounds 1000m Row 22 2xDB front squats 50/35 12 Toes to bar Every 60s including the first 60s: 3 synchro burpees   COMP WOD In partners, For time: 3 Rounds 1000m Ski or… Read more »

Sunday, September 30, 2018

GYMNASTICS A) Skill A1) Feet together Air squats 10 X 5 A2) Toe nail Spot Squat 5/side X 5 B) Skill Strength Counter Balance or Plate wedge pistols 20 alt. X 3 C) Strength C1) Single Arm DB Row 10… Read more »

Saturday, September 29, 2018

MAIN/COMP WOD CHOOSE YOUR OWN ADVENTURE WORKOUT A In partners, divided any way: In 5 mins do: 1000/700m row [850 for mixed teams] 21 2xDB Thrusters 35/20 [comp: 50/35] 15 2xDB Front Squats 9 2xDB Shoulder to overhead ** Only… Read more »