top of page
Search

Tuesday, January 17, 2023

Warmup


Skill work:

Every 5 minutes for 15 minutes, 3 rounds

100 dbl unders/or 2 min practice/or 150 singles

50 ft handstand walk/or 100ft dbl db OH carry

15x line facing burpees


WOD:

Every 5 minutes for 15 minutes, 3 rounds with a 4 min cap each round

8 x 25 ft shuttle runs

12x alternating db snatch

5 wall walks


Another fantastic gymnastics skill builder. The feel on this wod should be intense. This is a great opportunity to practice limiting your break time between movements and holding onto that db for an unbroken set!

158 views0 comments

Recent Posts

See All

Wednesday 05222024

Core - Tabata Hollow hold Scissors SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat WOD RX 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatch

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500

MONDAY OPEN GYM

WARMUP 10 min Strength/ Skills RX EMOM 20: Odd min | 5 front squats Even min | 5 muscle-ups SCORE: LOAD LEVEL 2 EMOM 20: Odd min | 5 front squats Even min | 3 jumping muscle-ups/ strict pull-ups SCORE

Comments


bottom of page