weightlifting

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 »

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 »