Sunday Jul 29th, 2018

July 29, 2018 / By j0ssy
WOD 1 = Strict Press 8×2 at 75-80% of 1RM
 
*Stay with the same weight for all 8 sets
 
 
WOD 2 = 7 min AMRAP
-8 DB/KB Deadlift
-8 DB/KB Box Step overs 24/20
-*10 Double unders
* Every round add 10 DU’s.
 
DB: 50/35
KB: 53/35
 
Scaling
To scale down, reduce the amount of weight
To scale up.
Level 1 = single leg deadlift. 4 each side. Switch the side you start with each round.
Level 2= single leg cross body romanian deadlift. For example right hand moves from the outside of the left foot to the right hip and back
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Friday Jul 27th, 2018

July 27, 2018 / By j0ssy

GB front lever, side lever, manna

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Thursday Jul 26th, 2018

July 26, 2018 / By j0ssy

 

Alternate rowers and airdynes for the following

8 min EMOM

-sprint as many calories as you can get to in 20 seconds

Partner WOD

Alternate rowers and airdynes
I go/You go
Calories 20-18-16-14-12-10-12-14-16-18-20

*Go hard

 

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Wednesday Jul 25th, 2018

July 25, 2018 / By j0ssy

10:00 AMRAP -5 handstand push-ups

-10 gymnastics kipping pull-ups* https://www.youtube.com/watch?v=ruuLpPI8MhY

-30 double unders

*no butterfly pull-ups allowed today

 

WOD 2 = 4 rounds not for time

-10 barbell rows https://www.youtube.com/watch?v=RzNleB33IvE -15 seated bar rows to chest https://www.youtube.com/watch?v=BdcCvQKyICw&feature=youtu.be

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Tuesday Jul 24th, 2018

July 24, 2018 / By j0ssy

-Partner Karen: 150 Wall Balls (20/14) Then 10 rounds each : I go you go, each partner does 1 complete round. -15/12 cal airdyne -10 ring dips -15 power cleans (95/65) Then -Partner Karen: 150 Wall Balls (20/14)

Scale level 1. If 1 round is hard to complete, then alternate stations with partner. For example A does airdyne B does ring dips A does cleans B does airdyne A does ring dips etc

Scale level 2 Ring dips can be dip negatives. Keep shoulders away from ears and elbows pointed backward. Stay hollow if you can.

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