WOD = 50-40-30-20-10 reps for time of:
-Medicine-ball cleans
-Push press wall-ball shots https://www.youtube.com/watch?v=iglyOIhzTpw
F: 20-lb. ball, throw to 9 ft.
M: 30-lb. ball, throw to 10 ft.
Tuesday Feb 25th, 2020
February 25, 2020 / By j0ssy
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Monday Feb 24th, 2020
February 24, 2020 / By j0ssy
WOD 1 = 4 rounds of:
Minute 1: 7 Ring Dips, Kipping or Strict
Minute 2: 7 HSPU, Kipping or Strict
Minute 3: 14 Alt Pistols
WOD 2 = 12 min AMRAP
Teams of 2:
-1 Partner runs 400 + m
-1 Partner Farmers Carry x2 KB/DB
*Before starting the farmers carry you must perform 10 KB Thrusters
*Switch where the running partner meets the farmers carry partner.
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Sunday Feb 23rd, 2020
February 23, 2020 / By j0ssy
7 min EMOM
-high hang snatch
-hang snatch
-snatch from floor
All snatches are squat
Your squat (and landing) position should be a position of stability where your back is straight , with shoulders, hips and knees in strong positions. Do not aim for the “”bottom”” of the squat if it puts you out of alignment.
Snatch 7 x 1 rep
Get as heavy as possible. Test 1RM
GB Hollow Back Press
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Friday Feb 21st, 2020
February 21, 2020 / By j0ssy
WOD = 5 rounds for time of:
-20 GHD sit-ups/V-ups/Ab Mat Sit ups
-3 legless rope climbs/Rope Climbs/Rope Rows/ Ring Rows
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Thursday Feb 20th, 2020
February 20, 2020 / By j0ssy
WOD : For time:
-800-m run
-66 kettlebell jerks
-40m handstand walk
F: two 12-kg KBs (26 lb each)
M: two 16-kg KBs (35 lb each)
Scaling:
This is a lot of handstand walking for those who can do it. Break the walk in to manageable distances where you break before you get too tired in the beginning. Be patient
If you can’t handstand walk or but feel comfortable going overhead, do 130 shoulder taps. Facing the wall is better than back to the wall. Stay as close to hollow as you can. Do not arch neck to look at the floor, but rather, tilt head slightly to look just between your hands. Keep your feet together and break this into manageable sets where you don’t get too exhausted at the outset.
If you cannot go overhead, then bear crawl for 80m
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