Blog

July 17, 2019

7/18/2019

W.U. Coaches Choice Skill:  Handstand Pushup work Est the proper skill variation Do 30 strict HSPU in 10 mins or less Use sets of 2/3 per set and chip away at the total W.O.D 3 Rds, 5 min Periods (rest remaining time in 5 mins) In a 5 Min Period 15 x HSPU 15 x TTB :45 sec Static Plank on Rings 15/10 x Bike Cals AUX: 1 round, break up each exercise as little as possible 50L/50R DB Bent Over Row using a bench for support 50 x Good Mornings 45/35 50 x Abmat Situps  
July 16, 2019

7/17/2019

W.U. Tspine Mobility and Dynamic leg warmup Strength:   Front Squat 14 Mins Build to a heavy single for the day W.O.D Complete for time 150M Row 21 x Wall Ball 21 x Box Jumps 24/20 18 x Wall Ball 18 x Box Jumps 150M Row 15 x Wall Ball 15 x Box Jumps 12 x Wall Ball 12 x Box Jumps 150M Row 9 x Wall Ball 9 x Box Jumps 6 x Wall Ball 6 x Box Jumps 150M Row
July 15, 2019

7/16/2019

W.U.  Coaches Choice Skill:  DIPS (8 mins) Scaling: Bench Support Dip stand Lockout Ring Lockout Dip Stand Dip progression Ring Dip progression *Once you establish proper and FULL Range of Motion then aim to do 5 Sets of Max Effort with enough rest between to repeat the reps. W.O.D 20 Min Clock 200M Run 4 x Power Cleans 155/105 4 x Burpees over bar 200M Run 6 x Power Cleans 6 x Burpees over bar Cont adding 2 reps til end of clock Scaling: Under 50: 155/105 RX Over 50: 135/95 Over 60: 95/65
July 14, 2019

7/15/2019

W.U. Squat Prep Strength:  Back Squat 12 @ 55% 9 @ 60% 6 @ 65% 3 x 3 @ 70% W.O.D 12 Min AMRAP of 10 x DB Thrusters (Left) 50/35 30 x DU’s 10 x DB Thrusters (Right) 50/35 30 x DU’s Aux: 3 Super Sets 10 x Pushups directly into 5 or more strict Pullups directly into 30 x Russian Twists 20/15
July 11, 2019

7/12/2019

W.U. Hoover Ball W.O.D 20 Min AMRAP of 200M Waiters Walk (100L/100R) 50/35 20 x Front Squats @ 75/55 20 x OH Walking Lunges (10L/10R) 50/35 20/18 x Cals Bike 20 x Power Snatches @ 75/55
July 10, 2019

7/11/2019

W.U. As a group 10 mins Practice Pullups Kipping Motion Proper Grip Offset Hips/Shoulder Shoulder Control Tight movement NOT loose W.O.D for time complete all 5RFT of (10 min Clock) 50 x DU’s 25 x Abmat Situps REST 2 mins 4RFT of  (9 min Clock) 20 x Cals on Rower 10 x Kipping HSPU REST 2 mins 3RFT of (8 min Clock) 10 x Power Cleans @ 135/95 15 x TTB
July 9, 2019

7/10/2019

W.U.  Shoulder and OH Prep Strength:  3 Position Strict Press 5 sets @ 55/60% of 1RM W.O.D 12 min AMRAP or 5 RFT  4 x Shoulder to OH @ 165/115  6 x Bar Muscle Up’s  8 x Burpees