January 23, 2019 WOD
Complete as many reps as possible in 12 minutes of: 1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, 6 squats 3 strict pull-ups, 6 push-ups, 9 squats Etc. Start at a higher round if you think Read More …
Tag: gymnastics
January 18, 2019 WOD
Tabata handstand push-ups Rest 1 minute Tabata single-leg squats Rest 1 minute Tabata push-ups Rest 1 minute Tabata jumping lunges The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Scaling You’re alternating Read More …
January 7, 2019 WOD
For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 53-lb KB, 45-lb. push press, 20-lb. ball to 10′ Women: 20-inch Read More …
December 27, 2018 WOD
3 rounds for time of: 30 dumbbell snatches 30 toes-to-bars Men: 50-lb. dumbbell Women: 35-lb. dumbbell Scaling The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and Read More …
December 20, 2018 WOD
For time: Run 800 meters Then, 10 rounds of the couplet: 10 handstand push-ups 10 single-leg squats Then, run 800 meters Scaling The gymnastics movements between the running require strength, skill and endurance. Reduce the volume or modify the movements Read More …
December 19, 2018 WOD
Complete as many rounds as possible in 15 minutes of: 7 squat snatches 14 strict ring dips Men: 165 lb. Women: 110 lb. Scaling This couplet will challenge athletes with significant loading and gymnastics volume. Go lighter on the snatches Read More …
December 18, 2018 WOD
18-15-12-9-6-3 reps for time of: Thrusters Power snatches Toes-to-Bars Men: 75 lb. Women: 55 lb. Scaling This triplet is designed to be performed at high intensity. The load is light and the reps decrease each round, so athletes can push Read More …
December 13, 2018 WOD
Complete as many rounds as possible in 15 minutes of: 20 push-ups 50 squats Scaling This couplet is designed to challenge conditioning and muscular endurance with basic gymnastics movements. Reduce the number of reps so you can keep moving and Read More …
December 12, 2018 WOD
Complete as many rounds as possible in 15 minutes of: 5 strict muscle-ups 4 squat snatches Men: 185 lb. Women: 125 lb. Scaling This couplet will challenge athletes with high-skill movements and significant loads. Go lighter on the snatches without Read More …
December 10, 2018 WOD
21-15-9 reps for time of: Left-arm kettlebell snatches Right-arm kettlebell snatches Pull-ups Men: 53-lb. kettlebell Women: 35-lb. kettlebell Scaling This workout is meant to be performed at high intensity, so select a kettlebell that allows you to keep moving. Reduce Read More …