weightlifting

Wednesday, August 29, 2018

SURPRISE WEDNESDAYS   GYMNASTICS A) Wall walk with HS Hold (5 Min) B) Box HS Clock Drill 1/2 rotation per direction (10 Min) – 5 rotations X 3. Rest as Needed C) Kick up to HS Hold on floor (5… Read more »

Tuesday, August 28, 2018

MAIN WOD EMOM 20 mins M1 2 25′ [rack to rack] 1xDB overhead 50/35 walking lunge M2 20,18,16,14,12,10,8,6,4,2 1xDB Thruster   COMP WOD EMOM 20 mins M1 2 25′ [rack to rack] 1xKB overhead 70/55 walking lunge M2 12,11,10,9,8,7,6,5,4,3 1xKB… Read more »

Monday, August 27, 2018

MAIN WOD AMRAP 8 mins 5 Toes to bar 4 25′ [rack to rack] 2xDB Farmers walk 50/35 Rest 4 mins AMRAP 8 mins 1,2,3… Wall ball 1,2,3… Burpee   COMP WOD AMRAP 8 mins 1,2,3… U/B Wall ball 1,2,3…… Read more »

Sunday, August 26, 2018

GYMNASTICS A) Legless Rope Climb (10 Min MAX) 3-5 reps total. Start and finish in seated position if possible. Use legs on descent if needed. B) Ring Plank Support Complex (5 Min) T-Y-I’s 3 X 5 C) Ring Hold Tuck… Read more »

Saturday, August 25, 2018

GYMNASTICS Gliding/Bar Muscle Ups A) Plate Arch to L-sit Drill 1 X 10 (12 Mins) B) Glide Toe to Bar Drill 1 X 12 (15 Mins) C) Glide to Kip Up Bar MU 1 X 12 (15 mins) D1) Banded… Read more »

Friday, August 24, 2018

MAIN WOD In partners, divided anyway: 4000m row 3200m run 150 Wall balls Only 1 partner may work at a time. Minimum 400m lap before switching partners on run. Max 500m before switching on row.

Thursday, August 23, 2018

MAIN WOD AMRAP 20 mins 5 Hang snatch 95/65 7 Overhead Squats 10 Alt Overhead Front lunge 60s Rest   COMP WOD AMRAP 20 mins 5 Hang snatch 115/85 7 Overhead Squats 10 Alt Overhead Front lunge 60s Rest

Wednesday, August 22, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) Strict HSPU (face to wall) 5-7 reps X 7 (15 min) B1) Paralette L-Sit/Knee tuck (positioning is key!!! hip in front of hands!!!! It’s supposed to be hard…) 15-25 sec X 3 (10 Min) B2)… Read more »

Tuesday, August 21, 2018

MAIN WOD 2 rounds AMRAP 3 mins 5 Deadlift 185/125 5 burpees over bar Rest 3 min AMRAP 3 mins 5 Box Jump 5 Pull ups Rest 3 min AMRAP 3 mins 100m run Rest 3 min   COMP WOD… Read more »

Monday, August 20, 2018

MAIN WOD EMOM cycle through [24 mins] M1 – 5 toes to bar + 20 Double unders M2 – 12/10 Cal row M3 – Rest   COMP WOD EMOM cycle through [24 mins] M1 – 5 toes to bar +… Read more »