Friday Nov 15th, 2019

November 15, 2019 / By j0ssy
sprint uphill starting from the intersection of N Crawford and Baltimore (where hill begins to get steep).
 
Start the first two rounds aiming for smoothness. Run with high knee drive, but not full effort.
 
Go as far as you can in the following times
 
walk back to starting point and rest.
 
Round 1 = 8s (0:00)
 
Round 2 = 10s (2:30)
 
Round 3 = 12s (5:00)
 
Round 4 = 14s (7:30)
 
Round 5 = 16s (10:00)
 
Round 6 = 14s (12:30)
 
Round 7 = 12s (15:00)
 
Round 8 = 10s (17:30)
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Thursday Nov 14th, 2019

November 14, 2019 / By j0ssy
WOD = 3 rounds for time of:
 
 
-21 hip-back extensions https://www.youtube.com/watch?v=uha4orxDqSM
 
-21 GHD sit-ups https://www.youtube.com/watch?v=1pbZ8mX2D1U
 
-21 burpees over the bar
 
-21 inverted burpees https://www.youtube.com/watch?v=Gbikm8A82_A
 
 
Scale inverted burpee by going into plank/che instead of handstand
 
https://www.youtube.com/watch?v=q-UX4_2gBHY
 
 
take your time on hip-back extensions even though the WOD is for time. Make sure you get the most out of the movement.
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Thursday Nov 14th, 2019

/ By j0ssy

24:00 EMOM (4 rounds)
A. :45 Farmer’s carry
B. 10 DB Z-press
C. :45 Sandbag step-ups (Use D-ball if appropriate sandbags not available)
D. :45 bike
E. :15 L-Sit
F. 10 D-ball cleans

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Tuesday Nov 12th, 2019

November 12, 2019 / By j0ssy
WOD 5 sets of 4/8 @ 80%
 
4 Front Squats, rack, 8 Back Squats. Stay with the same weight.
 
*If you have missed a session, go back! (78, 75, 73, 70, 65 %)
 
 
Then
 
8R
 
-5 box jumps for height. No rebounding
 
 
Do at least 3 sets of 10 warm up jumps before beginning the first set, then recover fully between sets.
 
Adjust height according to comfort and skill. Don’t go higher than a height at which you can land securely.
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Monday Nov 11th, 2019

November 11, 2019 / By j0ssy
WOD: Complete as many rounds as possible in 7 minutes of:
 
-20 dumbbell push presses (50/35)
 
-40 double-unders
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