Strict press
Warm up strict press to 75%, then
–75%x 5,
-85%x 3,
-95%x 1+.
-go for 1RM.
Work Capacity: Complete the following for time…
The goal is to accumulate 2000m row. Kicker is that at the top of every minute, perform the prescribed number of thrusters at 95#/65# before getting back on the ERG. It starts with row and goes like this:
0:00-1:00 = 1 thruster, row for meters
1:00-2:00 = 3 thruster, row for meters
2:00-3:00 = 5 thrusters, row for meters
repeat
*Keep going until you get to 2000 meters or hit the 20 minute time cap.
Monday Jan 30th, 2017
January 30, 2017 / By j0ssy
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Sunday Jan 29th, 2017
January 29, 2017 / By j0ssy
Today is our Gymnastics Bodies Day! GST and Mobility work
A lot of the exercises today will be new to your joints. Go gently. These are NOT for max effort. aim for 5 sets of 5 but use the mastery table to figure out where you are. Nothing should hurt today.
HANDSTANDS PREP:
Scale one of the following work/mobility combos according to what you can do on the mastery chart. Do not move to a higher step until you can complete the prescribed reps
PLANCHE INTRO: work on an option that you can scale according to the mastery chart.
Remember not to move to the next option until you can master both work and mobility portions at the prescribed rep scheme.
MANNA prep :
work on an option that you can scale according to the mastery chart.
Remember not to move to the next option until you can master both work and mobility portions at the prescribed rep scheme.
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Friday Jan 27th, 2017
January 27, 2017 / By j0ssy
18 min time cap * Don’t miss out on this fun partner workout!*
-10 Kangaroos* + overhead hold (145/100)
-10 Burpee box jump-overs + overhead hold (145/100)
-10 Burpee box jumps + overhead hold(145/100)
-45 Deadlifts (185/125) + chin-over-bar hold
-270 Double-unders + front rack hold (185/125)
-45 Deadlifts (185/125) + chin-over-bar hold
-10 Kangaroos + overhead hold (145/100)
-10 Burpee box jump-overs + overhead hold (145/100)
-10 Burpee box jumps + overhead hold (145/100)
While one athlete performs the prescribed reps, the other must perform the designated static hold. Repetitions will only be counted while one partner is maintaining the designated static hold.
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Thursday Jan 26th, 2017
January 26, 2017 / By j0ssy
WOD
5 rounds for time of:
-Airdyne (80/60) cal
-30 GHD sit-ups. Scale to V-ups or hollow rocks
-30 hip extensions. Scale to arched body rocks or modified reverse hyper extension using jerk boxes or benches
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Wednesday Jan 25th, 2017
January 25, 2017 / By j0ssy
Shoulder press 3-3-3-3-3 reps. This is strict press.
Aim for 3-rep max.
Complete as many rounds as possible in 7 minutes of:
-10 Sumo deadlift high pulls (135/95)
-10 push press (135/95)*
*push jerk on these is a no-rep
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