7 Rounds: Every 90s
-high hang clean
-clean from floor
-2 push jerks
All cleans are squat.
Increase weight each round
WOD = Squat clean Grace
-30 clean and jerks for time (135/95) (95/65)
Squat clean each rep.
Monday Jul 22nd, 2019
July 22, 2019 / By j0ssy
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Sunday Jul 21st, 2019
July 21, 2019 / By j0ssy
WOD: 10 min AMRAP
-5 handstand push-ups
-10 gymnastics kipping pull-ups (not butterfly)
-30 double unders
Scaling
Scale handstand pushups by elevating your feet on a box. If you cannot keep your hips over your head, straighten out to hollow body position and maintain this position choosing a foot elevation that allows you to do about 8 reps when fresh.
Scale double unders using the single-single-double pattern, and go to 15. If you cannot get even one double under then do double unders with no rope
WOD 2= GB hollow back press,
Class goal is PE3:
Work: Pseudo Planche Pushup 5×10 reps
1) Lean forward until the hands are just in front of the hips.
2) Keep the scapula strongly protracted and depressed.
3) strong posterior pelvic tilt with toes pointed
4) turn fingers out if it helps .
5) don’t get saggy in the back. Keep hollow body
6) don’t let bodyweight shift backward on the way up.
https://www.youtube.com/watch?v=llwSMLvomRY
Mobility: Xiaopeng backward, 5x 5 reps each side
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Friday Jul 19th, 2019
July 19, 2019 / By j0ssy
WOD = 4 rounds for time
-300m run
-30 double-unders
-20 hollow rocks
-8 tire flips
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Thursday Jul 18th, 2019
July 18, 2019 / By j0ssy
WOD 1= GB single leg squat The goal for the class to day is SE 6 or SE 7 (25 min cap)
SE6 = 5 rounds
Work: 10 alternating Lunge with 25% Additional Bodyweight (Use KB/DB in both hands with arms extended down to sides.)
Mobility: 10 Arch ups holding 10lb weight to chest
SE7= 5 rounds
Work: 10 alternating Lunge with 50% Additional Bodyweight (use back rack and barbell)
Mobility: 10 Arch ups holding 25lb weight to chest
Scaling: Use the mastery chart to gauge scaling. If the athlete cannot do 3 sets of 2 lunges then have them move down to earlier levels in the progression. There should be no pain or discomfort in the level chosen
If the athlete has already progressed beyond speed SE 7, they can use subsequent steps in the progression.
WOD 2: every 90s for 15 min
-10s max strict pull ups
Stay in hollow body. Pull as high as you can and extend fully at the bottom. If you can do strict bar muscle up them pull till you are over the bar, but don’t do the full muscle up today.
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Wednesday Jul 17th, 2019
July 17, 2019 / By j0ssy
WOD = 5 rounds
-20s max calories on airdyne (this is a true sprint. Hold nothing back, give your full effort)
-rest 3 full minutes
Get to the highest RPM you can as quickly as possible. Then hold on to that for the remainder of the 20 seconds.
Travel 800m for cool down. This is important today.
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