Wednesday Apr 26th, 2017

April 26, 2017 / By j0ssy
Front squat
4R
3 reps
-5 s pause on 1st rep
-2 s pause on 2nd rep
-No pause on last rep
 
 
Then
Clean and jerk warm up to as heavy as possible
1-1-1-1-1
 
 
 
2 rounds
 
-50 double unders
-40 wallballs (20/14)
-3 power clean and jerks (225/155)
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Tuesday Apr 25th, 2017

April 25, 2017 / By j0ssy

WOD
-400m run
-15 ring muscle ups
-400m run
-30 strict handstand pushups
-400m run
-30 KB/db snatches (65/45)
-400m run
-15 bar muscle ups

Scale muscle ring muscle ups with appropriate ring pull and ring dip.
Scale bar muscle ups with appropriate bar pull and bar dip.
Use a bench or box to get to the top of the bar.

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Monday Apr 24th, 2017

April 24, 2017 / By j0ssy
Hollow back press progressions (strength plus mobility)
 
Then 4R
Every 5 minutes
From 0:00 – 2:30
-Row (500/400)m
-Max burpees over the rower in remaining time
-rest from 2:30-5:00
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Sunday Apr 23rd, 2017

April 23, 2017 / By j0ssy

 

5 rounds
Gymnastics bodies single leg strength and mobility work
 
then
 
Weighted single leg squat (pistol)
5 rounds
-5 weighted alternating pistols per leg
 
*Rest as needed between rounds
*Attempt to increase weight with each round
*It is fine to start the first round with a light counterbalance
*Get as heavy as you can manage with good form.
 
1 min max Cal AD
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Friday Apr 21st, 2017

April 21, 2017 / By j0ssy
Meet at **10 am Roosevelt High School Track**
 
Bootcamp **8:30 am is at PDXstrength**
 
8 x 200m sprints
recover fully between efforts, walk around the track to starting point
 
If for some chance there is a game/event at the track- please head back to PDXstrength for an alternate WOD
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