WOD 4.2.15 Thursday

Warmup:

  • Agile 8
  • hip bridge
  • lateral tube walking
  • PVC good morning

A. Dead Lift (15-20 mins)

  • Test: 1RM

B. “Annie”: 50-40-30-20-10 Reps for Time:

  • Double Unders (4x singles)
  • Ab Mat Sit-ups

C. AMRAP 10

  • 10 Ring Dip
  • 10 Pullups
  • 10 Empty Bar Squat Jumps
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WOD 12.12.14 Friday

Warmup: Foam roll + Agile 8

Then, 3 Rounds:

  • 5 Broad Jumps
  • 10 Bar Shoulder Press
  • 15 Back Squats

 

A. Back Squat (7×5)

  • 5-5-5-5-5-5-5
  • spend 5-8 minutes to find working weight, then count sets. (Aim for 75% of 1RM)

B. “JT”  21-15-9

  • Handstand Pushups
  • Ring Dips
  • Pushups

C. MOB

  • Foam Roll Squat Muscles
  • Post/Ant Ball Smash
  • Static Hammies

WOD 6.6.14 Friday

A. Kipping Progressions

  • Spend 10-15 minutes working on kipping

B. Front Squat (70-75-80% of 1 RM)

  • 5-5-4-4-3-3

C. 5 RFT

  • 10 Front Squats  (125/85)
  • 10 Ring Dips
  • 10 Box Jumps
  • 10 Banded Sprints

D. 2 sets

  • 10 handstand kick ups
  • 10 candlestick roll to stand

http://gymnasticswod.com/content/blocking-movement-quality-pull-ups