15 min AMRAP
-400m run
– 1 length burpee broad jump
-2 rope climbs
(scaling: legless, legless negatives off a box, with legs, rope rows, ring rows)
-3 russian dips. Scale to 6 ring dips- ring pushups, or parallette pushups
-10 GHD situps
-50 double unders
Friday Jan 15th, 2016
January 15, 2016 / By j0ssy
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Thursday Jan 14th, 2016
January 14, 2016 / By j0ssy
Bottom up back squat (Anderson Squat).
Scale to pause squats if Anderson Squat is not feasible for you.
4-4-3-3 increase weight each round
Back squat
5 reps at
-60%
-65%
-70%
-75%
Front squat
5 reps at
-60%
-65%
-70%
-70%
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Wednesday Jan 13th, 2016
January 13, 2016 / By j0ssy
3Rounds, quick start
Row as far as you can in 6 seconds.
Test quick start techniques. e.g, 3/4 pull, 1/2 pull, 3/4 then full stroke… test the effect of laying back vs not laying back. See how you can optimize using your current stroke technique.
Partner up and alternate rounds with your partner on the row ladder. If no partner, then rest approximately as long as it took you to do your last row.
-50m (quick start)
-150m
-300m
-500m
– 750m
-750m
-500m
-300m
-150m
-50m
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Tuesday Jan 12th, 2016
January 12, 2016 / By j0ssy
14 min EMOM
-3 pull ups
-3 dips
*Remember if you have achieved a muscle up then this trumps the pull ups and dips! you can try for one to 3 muscle ups on the minute.
10 min EMOM
each minute perform
-4 alternating weighted step ups (work up to the highest weight you can move with proper alignment)
-10 box jumps (24/20)
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Monday Jan 11th, 2016
January 11, 2016 / By j0ssy
WOD
21-15-9 of
-Deadlifts (225/155) (use no more than 70% 1RM)
-HSPU.
-with 50 double unders following every set of deadlifts
We do not recommend kipping handstand pushups or stacking ab mats to reduce range of motion. We’d would prefer you to develop the strict HSPU where possible. The recommended scale for this WOD is 1 wall walk per 3 HSPU, or placing feet on a box for a decline push up where your hips are above your head, but your weight is supported in a modified HSPU that allows full range of motion.
So for scaling, you would do either 7-5-3 wall walks on the respective rounds or 21-15-9 modified HSPU
The range of Scaling options for handstand pushups are as follows
-Push Up
-Ring Push Up
-Decline Push Up where feet are higher than head
-Wall walks (substitute 1 wall walk for 3 handstand pushups)
-Handstand Push Up
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