Sunday Feb 17th, 2019

WOD 1 = Paused Tempo Front Squats
4×3 reps
3 second descent
*3 sec pause in bottom.
*Work up to a heavy triple.
 
WOD 2 = 3 rounds for quality/meters:
-8, each leg, Bulgarian Split Squats
-1 min Max Bike
-1 min Plank hold
-rest as needed between sets
Share this workout!

Friday Feb 15th, 2019

Partner WOD (for time) 15 minute cap… Baltimore “hell”
– 4 farmer carries up and down Baltimore hill (35/25)
 
With a KB in each hand.
Kettlebells Take 4 trips up baltimore hill from N Bradford St to N Edison st and back.
One partner farmer carries, while other runs. Runner try to complete route* before carrier has to drop. If carrier has to break before runner gets back to them then stop where break occurred and wait for partner. Once the runner catches up to the carrier, then partners switch roles and continue.
Run fast and steady so you can take over the carry before your partner has to break.
Carrier go as far as you can without breaking, to save you and your partner a lot of work.
 
* Route = continue from where ever you left KBs up hill to Edison, down to Bradford and up until you meet your partner.
Share this workout!

Thursday Feb 14th, 2019

Gymnastics Day!

GB Front lever, GB side lever, GB manna

Share this workout!

Wednesday Feb 13th, 2019

WOD = 9 min AMRAP
-8 Bar Facing Burpees
-7 Cleans
-6 Front Rack Lunges (Level 1- Front Squat)
-5 Shoulder to Overheads
 
Weights, 135, 115, 95, 65, 55, 45, 35 lbs according to level, sex and age group
Share this workout!

Tuesday Feb 12th, 2019

For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
 
All muscle ups are ring
 
Scale to:
-kipping muscle ups if you don’t have strict
-negatives if you don’t have kipping (use box or jump up, then lower yourself through muscle up transition)
-transition pull throughs. Set up like a ring row, but go through the muscle up transition using false grip.
-leg assisted or band assisted muscle up
 
Check with coach for specific scaling
 
General example
https://www.youtube.com/watch?v=C25xFzrn38E
Share this workout!