WOD =Gymnastics Bodies front split series
Wednesday Jul 10th, 2019
July 10, 2019 / By j0ssy
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Tuesday Jul 9th, 2019
July 9, 2019 / By j0ssy
WOD 1 = 3 sets of: -3 turkish get ups (per arm)
Get as heavy as possible
WOD 2 = 3 rounds for time of:
-Run 400 meters
-15 pull-ups
-30 KB swings (53/35)
-15 pull-ups
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Monday Jul 8th, 2019
July 8, 2019 / By j0ssy
WOD 1= 3 rounds of*:
-8 Box Jumps 30/24
-16 DB box step overs (20 inch)
-24 hollow rocks -Rest 2 min
*each set for time, record your slowest round.
WOD 2= Deadlift
Work up to a 1RM Scaling/suggested rep scheme 5-5-4-3-3-2-1-1-1 reps
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Sunday Jul 7th, 2019
July 7, 2019 / By j0ssy
WOD = 10 rounds for max calories of:
-Row 45 seconds, rest 15 seconds
-Row 30 seconds, rest 30 seconds
-Row 15 seconds, rest 45 seconds
There is no rest between rounds.
Each round is 3 intervals. Total of 30 one-minute intervals
Scale by reducing the number of rounds.
Beginners try 5 rounds (15 min)
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Friday Jul 5th, 2019
July 5, 2019 / By j0ssy
At stairs, do quadrupedal movement as follows:
-Up stairs facing up stairs
-Down stairs facing up stairs (i.e., go backwards)
Walk up the stairs
-Then attempt QM going down stairs while facing down stairs.
-Then attempt QM going up stairs while facing down stairs.
Stop to rest as often as needed.
Spend no more than 2 minutes on each type of QM.
If you are not done by 2 minutes then tap out and move on.
If you can’t do one of the movements, you can try the movement on the grass, or do the last one you were able to do.
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