Friday Oct 11th, 2019

October 11, 2019 / By j0ssy
WOD 20 min
-10 second sled sprint and team tire drag efforts followed by full recovery (around 2 min)
Use variable sled weights from light tire to loaded prowler. Stay dorsiflexed and try to use good sprint form when moving fast. Push or pull consistently as hard as you can for 10 s when the weight is heavy enough that you have to go slow.
Share this workout!

Thursday Oct 10th, 2019

October 10, 2019 / By j0ssy
5 rounds not for time
-8 alternating barbell reverse lunges each leg
-:15 L-sit
 
5 rounds not for time
-4/4 turkish get-ups
-100m farmer’s carry
Share this workout!

Wednesday Oct 9th, 2019

October 9, 2019 / By j0ssy

Front split series. Time to open up the hips and stretch those sore muscles from Tuesday’s squats.

Share this workout!

Tuesday Oct 8th, 2019

October 8, 2019 / By j0ssy
For time:
-25 pull-ups
-10 muscle-ups
-1.5-mile run
-10 muscle-ups
-25 pull-ups
 
Scale muscle ups. Ring MU > Bar MU negative > 1 Pull up and 1 dip per muscle up
If using pull ups and dips, then alternate one pull up and one dip as one muscle up before beginning the next. i.e., don’t do multiple pull ups and dips.
 
Scale pull ups according to pull up chart
 
Scale ring dips using feet on a box with legs straight in front of you. Emphasize fully supporting yourself in top position and turning palms forward at the top
> use a dip negative with assistance of feet > deficit pushups on rings.
Further dip Scaling concepts here
https://www.youtube.com/watch?v=7dbjTyQau8w
Share this workout!

Monday Oct 7th, 2019

October 7, 2019 / By j0ssy
WOD
-4 sets of 7/13 Front/Back squat @ 65% of your Front Squat
(7 Front Squats, rack the bar, immediately into 13 Back Squats, same weight)
Rest 2 min between sets. Same weight for all 4 sets.
Share this workout!
« Previous Page
Next Page »