wod

SUNDAY, JULY 22, 2018

GYMNASTICS A) 50 Strict Pull Ups in sets of 3-5 reps rest 8-10 seconds between sets ONLY B) Box Drill Bar Beat Swings 10 X 5 (10 Min) C1) 15/side McGill Side Bridges X 3 (15 Min) C2) 15 Feet… Read more »

SATURDAY, JULY 21, 2018

GYMNASTICS A) Paralette Press to HS (Wall or floor) 10-15 reps (10 Mins) B) 10 Min EMOM Alt. (12 Mins) Odd – 3-7 Strict Pull Ups Even – 10-20 Push Ups C1) Bent Over Rows 6 X 5 (15 Mins)… Read more »

FRIDAY, JULY 20, 2018

MAIN/COMP WOD WARM UP EMOM 16 mins M1 100,100,200,200m run M2 9,7,5,3 Squat clean and jerk M3 5/leg Bulgarian Split Squats M4 3+5/arm Wall facing HSPU + HS Shoulder touches   For time: 30 Clean and Jerks 135/95

THURSDAY, JULY 19, 2018

MAIN WOD In 4 mins: 6,9,12 Snatch 95/65 Pull ups 1 min rest In 4 mins: 20 Wall Balls 20 Overhead Squats 200m Run No finish = no score   COMP WOD In 4 mins: 6,9,12 Snatch 135/95 Bar MU… Read more »

WEDNESDAY, JULY 18, 2018

SURPRISE WEDNESDAY   GYMNASTICS A) HS Walk Practice with AB mat between feet (12 min) Need to practice the extension getting into the HS. Use wall if needed and just do HS holds with AB mat B) 50 HSPU in… Read more »

TUESDAY, JULY 17, 2018

MAIN WOD In 5 mins 2 TnG Cluster max 3 mins rest, then: 5 rounds for time: 5 HSPU 7 Toes to bar 9 TnG Deadlift Cluster weight Rest 2 mins   COMP WOD In 5 mins 2 TnG Cluster… Read more »

MONDAY, JULY 16, 2018

MAIN WOD AMRAP 1min Shoulder to overhead 95/65 Rest 2 min AMRAP 1min Chest to Ring Rest 2 min AMRAP 1min Hang Squat Clean 95/65 Rest 2 min AMRAP 1min Overhead Squat Rest 2 min Then: Repeat all 4 AMRAPs… Read more »

SUNDAY, JULY 15, 2018

GYMNASTICS Legless Rope Climbs X Max Reps in 6 mins B) Ring Push Up Complex Max Push ups 20 Sec On – 10 Sec Off – 20 Sec On X 7 Rest 90 sec rest between sets ” C1) 20… Read more »

SATURDAY, JULY 14, 2018

GYMNASTICS A) Max HS hold (abmat between legs) 10-15 reps (12 Mins) B1) 20 Hollow Body Lat Pul Down X 3 (15 Mins) B2) 20 Arch Raises (hold 3 seconds at top) X 3 C) 1-3 STRICT T2B + 3-5… Read more »

FRIDAY, JULY 13, 2018

MAIN/COMP WOD DEATH BY EMOM M1 12/10 Cal Row M2 1,2,3.. Alt 1 leg squat [from box or floor] or Dips Switch Minute 2 movements as needed/wanted   HUNTERS CLUB @ 1:00PM AND 6:30PM