WOD 1 = 4 sets of 4/8 @ 73%
4 Front Squats, rack, 8 Back Squats. Stay with the same weight.
WOD 2= GB Front lever progression
Class goal is Preparatory element 3.
WORK
Straddle Hollow Body Hold
MOBILITY
Table Rock
Wednesday Oct 23rd, 2019
October 23, 2019 / By j0ssy
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Tuesday Oct 22nd, 2019
October 22, 2019 / By j0ssy
WOD= 7 rounds for time of:
-Lunge 20 feet in as few steps as possible (AFSAP).
-5 seconds of L-sit and
-10 double-unders for each step taken
e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.
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Monday Oct 21st, 2019
October 21, 2019 / By j0ssy
WOD = Not for time
6-5-4-3-2-1-1-1
-weighted dip
-weighted pull up
Keep good strict form on both movements. No Kip. Aim to increase weight as reps decrease. If unweighted then your weight is “0”. If you need assistance then your weight is negative. Increasing weight = moving positive = reducing assistance.
So if you need bands to do 6 dips, then reduce the band thickness (or number of thin bands) to do 5 etc. Banded dip assist https://www.youtube.com/watch?v=D0lQcUyXts0 Banded dip for weighting https://www.youtube.com/watch?v=SrWebDd2wn4
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Sunday Oct 20th, 2019
October 20, 2019 / By j0ssy
WOD = Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
Scale categories (35/50) (20/35) (15/20)
Double unders > single unders
Toes to bars > hanging knee raises
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Friday Oct 18th, 2019
October 18, 2019 / By j0ssy
Sled ladder. – light weight so you can move with speed
-45 sec sprint
-2 min light airdyne
-1 min sprint
– 2:30 light airdyne
-1:15 sec sprint
-3 min light airdyne
-1:30 sec sprint
-3 min light air dyne
-1:15 min sprint
-3 min light airdyne
-1 min sprint
-2:30 min light airdyne
-45 sec sprint
-2min light airdyne
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