Tuesday Jun 11th, 2019

June 11, 2019 / By j0ssy

WOD =

5 rounds for time of:

-Row 800 meters

-30 kettlebell swings (70/54)

-30 pull-ups

Scaling This classic benchmark is a long workout with significant volume and a heavy ballistic weight. Consider scaling if you are not in tip top shape. Reduce the volume or go lighter, but expect to need multiple sets to complete each set of 30 reps. Even if you are very competent at pull ups, it may be advisable to break these into small relatively comfortable sets early to avoid problems later. Pacing is critical. If needed, scale pull ups separately using jumping pull ups, ring rows etc. Use American KB swings if able. Otherwise use Russian swings before scaling down in weight.

Intermediate Option 4 rounds for time of: -row 800 meters -30 kettlebell swings (54/36) -30 pull-ups

Beginner Option 5 rounds for time of: -row 400 meters -20 kettlebell swings (36/27) -20 pull-ups

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Monday Jun 10th, 2019

June 10, 2019 / By j0ssy
WOD 1 Every 2 minutes for 5 sets each:
 
-First Set: 2 Heavy Back Squats *from the rack
 
Alternate with:
 
-Second Set: 6 Heavy Thrusters *from the ground
 
 
WOD 2= GB rope climb.
The class target is Preparatory element 6.
5 sets of 30s bent arm chin hangs. With 5 sets of Overgrip bent pull
Use the mastery chart to scale this step.
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Sunday Jun 9th, 2019

June 9, 2019 / By j0ssy
WOD 1 = Running or *Rowing* for time
-200m run
-Rest 2 min
-400m run
-Rest 2 min
-800m Run
-Rest 2 min
-400m Run
-Rest 2 min
-200m Run
 
 
WOD 2 = weighted Lunges
-5 sets of 8 alternating
 
Use the Back rack position and keep arms close like in a high-bar back squat, step forward
*Work up in weight. For today do not add more than half your bodyweight
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Friday Jun 7th, 2019

June 7, 2019 / By j0ssy
*If you can’t run- no worries we have an alternate workout or you can also make up any workouts you missed this week!
 
WOD
-200m run
-Rest 2 min
-400m run
-Rest 2 min
-800m Run
-Rest 2 min
-400m Run
-Rest 2 min
-200m Run
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Thursday Jun 6th, 2019

June 6, 2019 / By j0ssy
Complete as many rounds as possible in 12 minutes of:
-3 rope climbs,
-20 box jumps 30/24
 
 
Scaling
try to avoid spending more than 60-90 seconds on each set of rope climbs. Rx box jumps are higher than most are used to, so Intermediate may be a common scaling choice. Select modifications that get you back to the box on time, and reduce the height of the box so you can perform the reps without large breaks.
 
Intermediate Option
Complete as many rounds as possible in 12 minutes of:
3 rope climbs,
20 box jumps 24/20
 
 
Beginner Option
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, lying to standing
20 box jumps 20/16
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