Sunday May 19th, 2019

May 19, 2019 / By j0ssy
WOD 1 = Strict Gymnastics
5 sets of:
-5 Strict Pull-ups
-5 Strict Ring Dips
-50 DUs
-1 min Hollow Hold
Rest as needed
 
 
Strict Press Cycle W1
-8×2 @ 75% of 1RM
-3×6 @ 65% of 1RM
 
If you don’t know your 1RM strict press, find it today instead of the prescribed part 2
Suggest increasing weight rep scheme of 5-4-3-3-2-1-1-1-1
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Friday May 17th, 2019

May 17, 2019 / By j0ssy
In teams of 2 or 3
16 min AMRAP
-400m prowler push
-200m tire flip (please drive with hips and keep arms straight)
 
Share load on the prowler and tire any how you want. The two of you can flip together or one can flip at a time (more efficient if you have high work capacity).
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Thursday May 16th, 2019

May 16, 2019 / By j0ssy
WOD
8:00 AMRAP
-20/15 calorie row
-40 double-unders
 
8:00 rest
 
8:00 AMRAP
-200m run
-10 pull-ups (c2b)
 
Scaling:
If you can do more than 10 strict pull ups when fresh. Use strict pull ups
Next down is 10 butterfly pull ups
Next down is hold yourself above the bar for 20 cumulative seconds
Next down is 10 kipping pull ups
Next down is 5 halting (3-down) negative strict pull up
Next down is 5 strict negative strict pull up
Next down is 10 ring rows at the highest difficulty you can manage
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Wednesday May 15th, 2019

May 15, 2019 / By j0ssy
For time
-35/30-cal. Airdyne
-30 burpees to 6″ touch
-40 single arm DB overhead squats (50lbs/35lbs)
-40 single-leg squats
-25 box jump-overs (42″/36″)
-100m sled pull (135/90)
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Tuesday May 14th, 2019

May 14, 2019 / By j0ssy
WOD = 5 rounds for time of:
-1-minute handstand hold
-21 toes-to-bars
 
Accumulate 1 minute of handstand holding with minimal rest during a given round. It may work best to break up the minute systematically as opposed to holding for as long as you can, then reaching failure quickly. Keep sets manageable and of high quality.
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