Tuesday

December 5, 2017

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

5 Seated Wall Angels

10 Alt shoulder taps

:30  handstand hold

5 Push ups

x 2 rounds

 

Then:


A. Take 15 minutes to work up to a heavy squat clean thruster.
*Every 2-3 lifts, hands must stay on the bar, for 4 total of four sets of:

3 Strict Pull-ups
3 C2B Strict Pull-ups
3 Kipping Pull-ups

* 2-2-2 Scaled

** 2-2-2 additional scale with banded assistance

 

Then:

 

For time:

500m Row
21 HSC (115,75) (95/55) (65/35)
500m Row
15 HSC
500m Row
9 HSC

 

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Monday

December 4, 2017

Happy Birthday to our very own Muscle Up nthusiast, TJ!

 

TJ requested the workout Quatrain to celebrate his birthday. This workout was a workout for the Teens and Masters under 49 at the Games this past year. The winner in the 35-39 year old division, did this workout in 8:33:18.  Let's see what those of you who go RX can do!

 

I've scaled this appropriately for everyone. This will still be a challenge, so have fun with it!

 

WOD

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

:30 couch stretch

10  wrist up downs with PVC L/R (video)

10 push ups @31x1

20 groiners

x 2 rounds

 

then:

 

A1. KB Split stance (SL) RDL x 5-7/side x 4 (video)
A2. DB Bench press @ 5xx1 tempo for 5 reps x 4 sets

 

then:

 
QUATRAIN
 
RX
10 muscle-ups 
30 wall-ball (20/14)
50-ft. handstand walk 
25-ft. sandbag carry or d-ball
10 muscle-ups  
30 wall-ball
25-ft. handstand walk
25-ft. sandbag carry or d-ball
10 muscle-ups 
30 wall-ball 
50-ft. sandbag carry or d-ball
 
*30 min time cap
 
Scaled Version:
3 RFT
15 Pull ups or ring rows
30 wall balls
5 wall walks or 10 box piked push ups
20 odd object, walking lunges (can carry a kettlebell, sandbag, d-ball, etc.)

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Sunday

December 3, 2017

 

WOD

Pick 3-4 dynamic movements that will prepare you for what you choose next.

 

Skill and drill -12-15 minutes
- Pick  2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on.
or
- If you missed a strength session from the week, you can also make that up in this section.

 

 

then

 

 

Teams of 2 must complete the following:

 


20 minute amrap
20 thrusters, 95/65
20 burpees
20 pull ups

 

**break up the reps any way you want as a team

 

SWEAT

With a partner: 

:45 seconds of each movement, your partner will be completing :45 seconds of either rowing or riding the AB you will both have :15 to switch and then move on to the next movement. 

1. Air Squat

2. Push up to T stabilizaton

3. Mountain climbers

4. Bicycle sit ups

5. L-seated DB push press

6. Wall walks

7. Bicep Curls

8. Toes to bar

9. Med Ball Cleans

10. Slow negative strict pull ups

11. Banded tricep pull downs

12. Hollow rocks

13. 25m Shuttle runs

14. No push-up Burpees

 

 

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