Agility Ladder Work
WOD
Complete as many rounds as possible in 40 minutes of:
-Row 500 meters
-100 double-unders
Tuesday Jul 25th, 2017
July 25, 2017 / By j0ssy
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Monday Jul 24th, 2017
July 24, 2017 / By j0ssy
WOD 1
For 8 minutes the group drags the large tire as far as they can. Divide labor any how you like.
WOD 2
Partner WOD.
16 min AMRAP
-15 tire flips (divide labor any how you like)
-20 pushups with hands on tire and feet on ground. One partner works at a time (yes, I know it sounds easy now)
-20 tire jumps. One partner works at a time. Suggest alternating partners (like box jump but onto the tire)
-200m tire roll.
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Sunday Jul 23rd, 2017
July 23, 2017 / By j0ssy
WOD
4 sets of:
-3 front squats into 6 back squats @ highest percentage of Front squat 1RM possible with good form
Then…
GB planche progressions
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Friday Jul 21st, 2017
July 21, 2017 / By j0ssy
For time:
-Row 500 meters
-30 body-weight bench presses
-Row 1,000 meters
-20 body-weight bench presses
-Row 2,000 meters
-10 body-weight bench presses
Scale bench press so that you can do sets of at least 8 when fresh. Do not go to failure on a given set. Pace so that you will not need a spotter
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Thursday Jul 20th, 2017
July 20, 2017 / By j0ssy
Complete as many rounds as possible in 20 minutes of:
-10 L pull-ups . Keep quads tight with knees straight and toes pointed (scale down using bands)
-10 handstand push-ups (scale using boxes)
-20 GHD hip extensions (scale to superman arch ups and keep heels and toes together with knees straight)
*Good reps here count more than numerous reps.
*Remember that sets do not have to be unbroken.
*Singles are fine if you can keep at a steady pace.
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