Gymnasty Wednesday 5-17-17
Skill
Ring Skills
-Rows (false grip)
-Ring MU Drills
-Skin the cat
WOD
5 RFT
20 Air Squats
7 HSPU’s
Cashout– Row 500m for Time
Archive for month: May, 2017
Tactical Tuesday 5-16-17
Strength
DL
3-3-3-3-3
WOD
10:00min AMRAP
Ascending ladder by 3 of…
C2B Pull-ups
Hang Power Ceans (135/95)
Burpees
Measure= total reps
Cashout– 400m run for Time
WL– Back Squat program.
Motivational Monday 5-15-17
Strength
Back Squat
3-3-3-3-3
WOD
3 Rounds
30 DB Snatches (50/35)
20 OHS (95/65)
10 Reverse Burpees (weighted slam ball)
200m Run
Flex Friday 5-12-17
Strength
10:00min EMOM
3 Power Cleans (must be touch and go)
Add weight every 2min. Finish heaviest set possible.
WOD
For Time
1 mile run
40 Pull-ups
50 WB
60 sit-ups
Cashout– practice HS
Thankful Thursday 5-11-17
Strength
Snatch Complex
1 PS + 1 Hang Squat Snatch + 1 Touch and go Squat Snatch
5x (1+1+1)
WOD
6min AMRAP
12 Box Jumps overs (24/20)
8 S2OH (155/95)
6 Dead Lifts (155/95)
Rest 2 min
Repeat 6 min AMRAP
(Start where u leave off)
Measure= total rounds + reps completed
West Coast Wednesday 5-10-17
SKill
12 min EMOM
1) 1 Rope Climb
2) 5 Strict Pull-ups
3) 8 Pistols
WOD
3-6-9-12-9-6-3
Front Squats (135/95)
T2B
Cashout– Ring MU Progressions
Tabata Tuesday 5-9-17
Strength
Bench Press
5-5-5-5-5
WOD
Complete in any order
100 Push ups
80 KBS (62/35)
800m run
Mighty Monday 5-8-17
Strength
Deadlift
5-5-5-5-5
WOD
5RFT
8 Squat Snatches (75/55)
5 Burpees over Bar
20 DU’s
Cashout– 10 Barbell roll outs (an work)
Turn up Thursday 5-4-17
Strength
Back Squat
5-5-5-5-5
WOD
3Rounds of…
8 Hang Power Cleans (115/75)
5 Front Squats (115/75)
25 DU’s, then,
Run 600m (end of street)
Then 3 Rounds of…
8 Hang Power Cleans (115/75)
5 Front Squats (115/75)
25 DU’s
Gymnastic Wednesday 5-3-17
SKill
Handstand holds
WOD
10-9-8-7-6-5-4-3-2-1
HSPU’s (Wall walks= scale)
V-ups
Burpees
Air Squats
20min time cap
