run one mile
GB front split series
Friday Aug 3rd, 2018
August 3, 2018 / By j0ssy
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Thursday Aug 2nd, 2018
August 2, 2018 / By j0ssy
7 min EMOM
-high hang snatch
-hang snatch
-snatch from floor
All snatches are squat
Increase weight as needed. Work towards WOD weight.
WOD= 10 rounds for time of:
-1 power snatch
-3 overhead squats
Men: 185 lb.
Women: 125 lb.
Scaling
This workout contains a high volume of weightlifting at a moderately heavy load. Reduce the weight but try to perform the prescribed reps. Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.
Intermediate Option
10 rounds for time of:
-1 power snatch
-3 overhead squats
Men: 135 lb.
Women: 95 lb.
Beginner Option
10 rounds for time of:
-1 power snatch
-3 overhead squats
Men: 75 lb.
Women: 55 lb.
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Wednesday Aug 1st, 2018
August 1, 2018 / By j0ssy
Sled WOD 3 R
-15s max sled bear crawl https://youtu.be/mm9EPuTFF2g
-rest 1 min
-15 max sled pull through https://www.youtube.com/watch?time_continue=2&v=m_yxbZjWUbw
-rest 1 min
-15s max reverse sled drag https://youtu.be/EjoGh9EunHM
-rest 1 min
-15s max lateral sled drag
-rest 1 min -15s max lateral sled drag other side
-rest 1 min
-15s max sled push -rest as needed before next round
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Tuesday Jul 31st, 2018
July 31, 2018 / By j0ssy
Front Squats 10X3 @68% of 1RM *Use the same weight for all sets
Back Squats 3X3 @68% of 1RM *Use the same weight for all sets
Strict Pull-Up Cycle 4 sets of 5 reps
Scaling, if you have 0 Pull-ups: Controlled Negatives, jump up control down. No bands!
1-3 Pull-ups: Normal speed up, control down. When you can’t complete a normal speed up, go to jumping up and control down.
5+ Pull-ups: Normal speed up, control/slow motion down. Try to complete unbroken
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Monday Jul 30th, 2018
July 30, 2018 / By j0ssy
Teams of 3!
25min AMRAP: 1 Row for meters, 2 chip away at AMRAP (1 work/ 1 rest) -6 Rope Climbs -100 knee raises -6 D-ball cleans over shoulder 100/80 -100 DU’s
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