Wednesday Aug 14th, 2019

August 14, 2019 / By j0ssy
WOD = 4 rounds for time of:
-15 GHD sit-ups
-30 thrusters
-45 double-unders
 
Men: 65 lb.
Women: 45 lb.
 
Scaling
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.
Intermediate Option
4 rounds for time of:
10 GHD sit-ups
30 thrusters
45 double-unders
Men: 45 lb.
Women: 35 lb.
Beginner Option
3 rounds for time of:
15 sit-ups
30 squats
45 single-unders
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Tuesday Aug 13th, 2019

August 13, 2019 / By j0ssy
WOD 1 =Tabata This!
 
-Tabata row
Rest 1 minute
-Tabata squat
Rest 1 minute
-Tabata pull-up
Rest 1 minute
-Tabata push-up
Rest 1 minute
-Tabata hollow rock
 
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.
 
 
WOD 2 = GB rope climb
The target is PE 6, 5 rounds of 30s bent arm chin hang. Use the mastery chart to scale the length of the hang. If the athlete cannot hold themselves above the bar for 5 sets of 6 seconds then they should work at a lower step in the GB rope climb series. If the athlete has already completed PE6, they may scale to their current progression level
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Monday Aug 12th, 2019

August 12, 2019 / By j0ssy
WOD 1: Deadlift 10-10-10-10-10 reps
 
 
Scaling
Athletes of all levels can perform this deadlift workout designed to test strength endurance in 10-rep sets followed by adequate recovery. Ideally, each set will be as heavy as possible for 10 reps, but newer athletes should start light and add weight as they are comfortable. For those athletes, the early sets can be used to drill mechanics as they build toward heavier final sets that challenge strength.
 
WOD 2: 5 min AMRAP
-max tire flips
Scale by working as a team
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Sunday Aug 11th, 2019

August 11, 2019 / By j0ssy
WOD: For time:
 
-1000m Row
-30 Alt Pistols
-25 Power Snatches 135/95
-1000m Row
-30 Alt Pistols
-25 OHS
 
Remember singles are fine on the snatches if it is heavy for you. Use a lighter weight if your form is compromised
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Friday Aug 9th, 2019

August 9, 2019 / By j0ssy
For each run use the build up to approach sprint speed and maintain sprint through the rest of the run. After the run, take an easy walk for the distance you just ran. For example, after running 50m, walk 50m.
The goal is to stay relaxed enough to either build speed or never lose speed.
-50m
-75m
-100m
-150m
-200m
-150m
-100m
-75m
-50m
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