May 1, 2019 WOD
3 rounds for time of: 15 power snatches 15 thrusters 30 bar facing burpees Men: 95 lb. Women: 65 lb.
Tag: gymnastics
April 30, 2019 WOD
Sumo Deadlift 5-3-3-1-1-1 reps. Practice hollow-holds for 10 minutes
April 29, 2019 WOD
5 rounds for time of: 1 L-sit rope climb, 15 ft. 35 strict push-ups
April 26, 2019 WOD
3 rounds for time of: 20 walking lunges 30 wall-ball shots 40 triple-unders Men: 20-lb. ball to 10 ft. Women: 14-lb. ball to 9 ft.
April 25, 2019 WOD & Strength
Practice L-sits for 10 minutes. Row or run 5,000 meters for time. Stretch for 10 minutes. Strength: Hang snatch from above knee+snatch(complex) 2 reps at 60% 1RM, 2 reps at 70%, 3X2 at 75% Accessory work, 3 sets: Snatch grip Read More …
April 24, 2019 WOD
Snatch 5-3-3-1-1-1 reps Practice pistols/scales for 10 minutes.
April 23, 2019 WOD
3 rounds for time of: 5 strict L pull-ups 15 strict push-ups 5 strict L pull-ups 15 strict push-ups Run 600m.
April 19, 2019 WOD
Overhead squat 5-3-3-1-1-1 reps Practice HSPU negatives and handstand for 10 minutes.
April 17, 2019 WOD
5 rounds for time of: Lunge 30 feet 15 pull-ups 30 push-ups Take as few steps as possible for the lunges, and be super strict on the pull-ups and push-ups. Double/Triple under practice for 10 min.
April 15, 2019 WOD
3 rounds for time of: 5 strict muscle-ups 1 minute of L-sit