041415

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Gymnastics development:

3 sets of

3 weighted pull ups, 5 strict pull ups, 7 kipping AHAP

3 sets of

me strict hspu into me kipping hspu without coming off the wall

WOD:

5 rounds for max reps/meters

1min ME row

3 min rest

1min ME Front Squat @ 65%

rest 3 min

 

 

041315

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Barbell WOD

then:

Skill:

3xME strict Pull ups ( use a band if needed to get full range of motion, no more than 12 reps per set if you can do more use a lighter band)

WOD:

15 minute amrap

6  strict pullups

9 ring dips

12 dbl kb lunges front rack 53’s/35’s

Team Saturday

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Teams of 2- partner #1 does movement while partner #2 runs, when #2 gets in from run, #1 runs and #2 does movement. When both #1 and #2 have both done the movement and the run, then they move on to the next movement and continue the cycle. Score = total reps of each person.

3 rounds

#1 Deadlift (95/65)
#2 100 M run
When #2 gets in from run #1 runs and #2 does deadlift
Then:
Burpee
100 m run
Switch
Then:
Push Press (95/65)
100 m run
Switch
Then:
Double unders
100 m run
Switch

040915

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WOD:

EMOM 20 min

EVEN: 2 touch and go squat cleans AHAP

ODD: 5 Box jump overs as high as possible

CORE: tabata hollow rocks

 

rest as needed

 

WOD:

EMOM 12

EVEN: 30 foot handstand walk

ODD: 12 pistols

 

040715

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Gymnastics development:

3 sets of

3 weighted pull ups, 5 strict pull ups, 7 kipping AHAP

3 sets of

me strict hspu into me kipping hspu without coming off the wall

 

WOD:

800m run

21 push press 135/95

21 pull ups

600m run

15 push press

15 bar muscle ups

400m run

9 push press

9 ring muscle ups