Skill: Handstand Push-Ups Go over: Body Position Triangle between hands and head Strict Kipping Then, Warm up deadlift. WOD: Benchmark Workout “Diane” 21-15-9 Deadlift (225/155#) HSPU
Strength: Every 2 min for 12 min (6 sets): Snatch Deadlift + Pause Snatch (Pause at bottom knee for 2 sec before Snatching) + Snatch *Build to 70-75% of 1 RM. WOD: 14 min AMRAP: 20 KB Swings (2/1.5 pood) 30 Pull-Ups 40 Box Jump Overs (24/20″)
Strength: Every 2 min for 10 min (5 sets): 1 Clean + 2 Front Squat + 3 Jerk *Build to a heavy. WOD: For Time: Row 1000 m 30 Power Cleans (155/105#)
Back Squat x 2 reps Min 1-3: 70% Min 4-6: 80% Min 7-9: 85% Min 10: 90% WOD: Every 3 min for 12 min (4 sets): Run 400 m *Max D/U in remaining time. Score is total number of D/U completed.
Open Gym 9:30-12pm Endurance WOD @ 9:30: 200m at fast pace, 300m at easy pace, 200m at fast pace, 400m at easy pace, 200m at fast pace, 600m at easy pace, 200m at fast pace, 600m at easy pace, 200m at fast pace, 400m at easy pace, 200m at fast pace, 300m at easy pace, […]
Strength:DB Bench Press 5 sets x 12-15 reps *2 sec down, 1 sec pause at the bottom and top. WOD: 15 min AMRAP: 50 Calorie Row 10 Burpee Pull-Ups 40 Toes 2 Bar 20 Box Jumps (30/24″) 30 Push-Ups
Skill:Hand Stand hold 5 sets of 0:30 hold *rest 1:00 between sets Use Box if they cannot hold a handstand. WOD: For Time: 50-40-30-20-10 Double Unders 25-20-15-10-5 Wall Balls (20-14#)
Strength:5 sets x 5 reps Sumo Deadlift *Build to a heavy set. DO NOT GO TOUCH AND GO BUT VERY LITTLE REST (3-5 sec) BETWEEN REPS. WOD: 17 min AMRAP: 40 Lunges 200m Barbell Back Rack Carry (135/95#)
Strength:5 min EMOM: Back Squat x 3 reps @ 70% Rest 1 min, 5 min EMOM: Front Squat x 1 rep @ same weight WOD: Benchmark workout “Jackie” For Time Row 1000m 50 Thrusters (45/35#) 30 Pull-Ups
Only one class today at 9:30am. Here’s what to expect: – Partner workout, Hero WOD style. – There will be some running, bring running shoes. – There will be rope climbs, if you can climb the rope bring long socks. – There will be more movements such as double unders, thrusters, box jumps and such, […]
