Overhead Squat 10×1 reps for load
Work up to a heavy single
For time:
– run 1000m (100m past the bench under St. Johns Bridge, or use west route if trains are passing)
-rest 4 min
-run 1000m
Substitute row if needed on this WOD
Thursday Apr 5th, 2018
April 5, 2018 / By j0ssy
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Wednesday Apr 4th, 2018
April 4, 2018 / By j0ssy
5 rounds for time of:
-30-cal. Row
-30 GHD sit-ups
Scaling for GHD situps: 15 GHD Situps > hanging leg raises > V-ups, > Tuck ups > hollow rocks
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Wednesday Apr 4th, 2018
/ By j0ssy
WOD
7 rounds for time of:
-14 dumbbell deadlifts
-14 alternating dumbbell shoulder presses
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
Scaling
This couplet contains a large volume of two light weightlifting movements. Reduce the rounds and/or reps to an amount that is manageable. When choosing a load, remember the legs do not assist the arms in the press, and dumbbell deadlifts require greater range of motion than barbell deadlifts.
Intermediate Option
7 rounds for time of:
-14 dumbbell deadlifts
-14 alternating dumbbell shoulder presses
Men: 35-lb. dumbbells
Women: 20-lb. dumbbells
Beginner Option
5 rounds for time of:
-10 dumbbell deadlifts
-10 alternating dumbbell shoulder presses
Men: 20-lb. dumbbells
Women: 10-lb. dumbbells
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Tuesday Apr 3rd, 2018
April 3, 2018 / By j0ssy
8 min EMOM
-1 wall walk
-2 hang squat cleans
Start at any weight. Increase weight each round
This is a very heavy WOD for most. It should feel heavy. However, Pick D-ball and clean weights that you can move well with. Singles can be your friend here.
For time:
-1000m Row
-50 alt Pistols or 50 alt lunges
-40 Pull-ups
-30 Hang Power Cleans 185/125
-20 HSPU (use box if needed)
-10 D-ball ground over shoulder 150/100
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Monday Apr 2nd, 2018
April 2, 2018 / By j0ssy
1. Build to a 1RM
Snatch
2. Build to a 1RM
Clean & jerk
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