Partner WOD = 15 min AMRAP
-400m prowler push
-10 muscle ups
Add a plate or two to the prowler each trip. Drag a tire if the prowlers are all used up Divide work any how you like with your partner
Friday Apr 19th, 2019
April 19, 2019 / By j0ssy
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Friday Apr 19th, 2019
/ By j0ssy
-10 rounds for time:
-25 double unders
-7 toes to bar
-10m handstand walk
Handstand walk progression
If you are uncomfortable with handstand walking
1) kick up to a handstand on the wall, facing away from the wall. Keep feet together and remove arch from back. You can do some hand releases or shoulder taps from this position.
2) place hands a foot away from the wall, kick up with feet together and walk to wall to get back to step 1
3) place hands 2 feet from wall and repeat process described in step 2
4) place hands 3 feet from the wall and repeat process described in step 2
5) continue starting further from the wall in increments
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Wednesday Apr 17th, 2019
April 17, 2019 / By j0ssy
WOD 1= Deadlift
4 x 5 reps at 75% of 1RM
*Stay with the same weight for all 4 sets.
If you have no numbers for Deadlift 1RM then range-find today using the following rep scheme
10-7-4-3-2-2-1-1-1-1
Be sure that form is good.
WOD 2 = Partner, Odd Object
I go/You go,
5 sets each of:
-1 Rope Climb
-4 Heavy D-Ball, ground over shoulder
-6 Burpee Over Box 30/24 (doesn’t have to be a jump, be creative getting over the box).
Scaling. To scale up rope climbs, go legless. To scale up further, climb legless in L or V-sit according to ability.
To scale down, use 3 rope rows as 1 rope climb.
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Tuesday Apr 16th, 2019
April 16, 2019 / By j0ssy
Gymnastics Bodies Thoracic bridge series
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Monday Apr 15th, 2019
April 15, 2019 / By j0ssy
WOD =
5 rounds for time of:
400-m run
10 overhead squats
Men: 135 lb.
Women: 95 lb.
Scaling
A variation on the benchmark Nancy, this WOD uses heavier loads and fewer reps to deliver almost the same amount of volume as the classic Girl Workout. Even with heavier barbells, this is a conditioning workout, not a strength test. Reduce the load so you can perform an appropriate number of relatively heavy overhead squats unbroken or in no more than 2 sets.
Intermediate Option
Men: 95 lb.
Women: 65 lb.
Beginner Option
4 rounds for time of:
400-m jog
7 overhead squats
Men: 65 lb.
Women: 35 lb.
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