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Competition 10-23-16
Monday 10/24/2016 Skill EMOM for 10 Minutes Straight Set of Kipping Toes To Bar *Max set in first round Metcon 10-1 Hang Power Clean 155/105 Burpees over the bar Strength Front Squat 2RM with pause in bottom of 1st rep Gymnastics EMOM for 10 Minutes handstand walk 10+ feet Choose a distance that you can […]
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October 22, 2016
WOD for time 100 Pull-Ups 100 Wall Ball Shots 20/14 10/9′ 1000M Run with medicine ball 20/14 lb Workout notes: Today we’re working in the format of a “Chipper”. You’ll work through all of the pull-ups prior to moving on to the wall ball shots and then finally head out on your run with your medicine ball […]
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October 21, 2016
Skill EMOM for 10 Minutes 1 Snatch + 2 Overhead Squats Today our skill work is the snatch plus overhead squat. The overhead squat is probably the most difficult barbell movement you will encounter. The lift requires good mobility, coordination and strength. We’ll be working from the floor so new lifters should power snatch the bar […]
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October 20, 2016
Skill Weighted Pull-Up 1-1-1-1-1 Work up to a strong effort weighted pull-up and increase the weight across each set if possible. Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups. If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine […]
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October 19, 2016
Skill EMOM for 10 Minutes [odd] :30s double unders [even] :30s hollow rocks EMOM for 10 Minutes Complete as many double unders as possible during the odd minutes of our skill work today. If you are still working on this movement practice completing unbroken sets or work on alternating between some single unders and double unders. […]
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October 18, 2016
Skill EMOM for 10 Minutes Straight set of strict handstand push-ups Today we’re working on handstand push-ups in their strict form. Strict hspu are more difficult than kipping so scale if you need to but keep the stimulus intact. Use a box and perform push-ups in a pike position if you are still building the strength. If you are […]
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October 17, 2016
Skill EMOM for 10 Minutes 3 Push Jerks For today’s skill work we are working on cycling the shoulder to overhead movement we call the push or power jerk. We’ll work from the floor by power cleaning the barbell to the shoulders for every set. In this style of jerk you keep your feet in line with […]
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Competition 10-17-16
Monday 10/17/2016 Gymnastics 12×90 [odd] straight set bar MU [even] straight set kipping hspu Skill EMOM for 10 Minutes 3 Push Jerks Metcon 1 AMRAP in 10 Minutes 30 Double Unders 15 See the lights sit-ups 35/25 lb Metcon 2 7x300M Row 30s rest after every round record the time of each round Strength Front […]
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October 16, 2016
WOD Tabata “Fight Gone Bad” Wall-ball 20/14 lb 10/9′ Kettlebell sumo deadlift high-pull 32/24 kg Box Jump 24/20″ Two arm dumbbell push press 35/25 lb Row for calories There is no additional rest between exercises. Workout notes: Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the […]
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October 15, 2016
WOD 3 rounds for time 1000M run 30 alternating one arm dumbbell squat clean thrusters 45/30lb Workout notes: This task priority couplet falls into a longer time domain. The 1000M run is out the back door and down to the Cantrill sign and back. You should be working at a steady pace through the entire workout […]