WOD 2.12.15 Thursday

Warmup

  • Tabata: Airdyne or Row or Mt. Climbers
  • Agile 8
  • 30s. Happy Baby
  • Burgener warmup

A. Clean and Jerk Complex : 5 sets

  • 1 Clean 1st Pull
  • 1 Clean (full squat clean!)
  • 1 Barbell Front Squat
  • 1 Barbell Push Press
  • 1 Jerk

B. 20 Rep Benchmark

  • Front squat

C. Head/Handstand work– choose 0ne or more of the following: (10-15 mins)

 

 

WOD 12.5.14 Friday

A. 4 Super-sets:

  • 3 Strict Press + 3 Push Press + 3 Push Jerk

B. 20 sec on: 20 sec off

  • 4 Rounds, Alternating:
    • Chin over bar hold
    • Deficit Push-ups

Rest 1 minute

  • 4 rounds, Alternating:
    • Handstand hold
    • Hollow hold

C. HELEN: 3 rounds for time.

  • 400m Sprint
  • 21 Kettlebell Swings (24kg)
  • 12 Pull-ups

 

 

 

 

 

WOD 10.10.14 Friday… “Gym-nasty”

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A. With a 20 minute running clock

Goat Work: Choose one:

If you do not have pull-ups:

  • 3 sets of band-assisted pull-ups – target 8-10 reps, chin WELL over the bar
    Rest 60 seconds between sets
    If you get more than 10 in all sets, use a lighter band so it’s hard to get 8 reps per set.
  • 3 sets of ring rows – target 8-10 reps, rings to chest (fully Prone)
    Rest 60 seconds between sets
    If you get more than 10 in all sets, adjust the feet to make it hard to get 8 reps per set (try to get fully Prone).
  • 3 sets of 10 dumbbell or barbell biceps curls (AHAP)
    Rest 60 seconds between sets

If you do not have muscle-ups:

  • 3 sets of max false-grip ring pull-ups
    Rest 60 seconds between reps
    Pull the rings as deep as possible – right into your armpits if possible
  • 3 sets of 5 ring-row transitions Demo: http://www.youtube.com/watch?v=wxzOrYbSf5k
    Rest 60 seconds between sets
  • 3 sets of dips – bars or rings, targeting 8-10 reps
    If you get more than 10 in all sets, adjust the assistance or add resistance to make it
    hard to get 8 reps per set.

If you do not have kipping:

If you do not have Handstands:

  • Level 1 – 60-Second Wall Plank
  • Level 2 – 60-Second Wall Handstand
  • Level 3 – Pirouette Bail (Check out more about the pirouette bail here.)
  • Level 4 – Kick-up and Freestanding Control

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B. 5 Rounds NFT

  • 200m Run
  • 12 Thrusters
  • 9 Weighted Push-ups
  • 6  Tire Flips

WOD 3.19.14 Wednesday

A1. Bench Press (w/hold at bottom= 1 inch from chest)

  • 4-4-4-4-4

A2. Pendlay Row (Bent over Row)

  • 5-5-5-5-5 (135/95#)

B. AMRAP 8

  • 8 HSPU
  • 8 Pistols alternating

C. EMOM 10

  • 10 KB Swings 30/40#
  • 6 Box Jumps 24/20

Both movements every minute

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WOD 11.7.13 Thursday

Kettlebells

A. 3 Rounds NFT

  • 5 handstand kickups
  • 5 Medball chest Pass
  • 5 Medball Reverse Toss

B1. AMRAP 5

  • 5 TTB or 5 K2E
  • 20 Kettle Bell Swings

Rest exactly 2 minutes, then:

B2. AMRAP 5

  • 5 burpees
  • 5 box jump overs

C. 2 Rounds

  • 10 push-ups
  • 10 pull-ups
  • 10 ring dips

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