October 11, 2017 Gymnastics: A. Max Height Box Jump 7 minutes – Establish a High Box Jump B. 30 Box Jumps for time *Take 75% of the Height established in Part A. Metcon: “Cindy” 20 minute AMRAP of: 5 Pull ups 10 Push ups 15 Air Squats OR “Mary” 20 minute AMRAP of: 5 Handstand...Read More
October 10, 2017 Strength: Every 1:15 x 10 Rounds: 1 Overhead Squat w/ :03 Pause *Work up to 75-80% and use this weight for all 10 reps. Metcon: 21-15-9 reps of: Deadlifts (225/155) Calorie RowRead More
October 9, 2017 Gymnastics: EMOM x 12 Min. 1: 3-5 Strict Chest-to-Bar Pull ups Min. 2: 2 Wall Climbs Min. 3: 10 Alt. Pistol Squats or 12 Close Stance Squats Strength: EMOM x 10 1 Push Press + 1 Jerk (Push or Split) *After your Push Press, go straight into the Jerk on the rebound. *...Read More
October 7, 2017 Partner WOD Teams of 2, complete the following: 20 minute AMRAP 20 Overhead Squats (135/95) 20 Toes-to-Bar (partner holds from pull up bar) 20 Hang Power Cleans (135/95) 20 Handstand Push ups (partner holds handstand) 200m Run (run together holding band) *Partition reps as needed. Must run together. Rest 5:00 7 min...Read More
October 6, 2017 Strength/Gymnastics: A. Alt. KB/DB Single Arm Push Press 3 x 10 (Right + Left = 1 Rep) *For this movement, hold 2 KB or DB in the Front Rack. Perform a single arm Push Press with each arm. -Superset with- B. Strict Knees to Elbows 3 x 10 Metcon: 5 Rounds for...Read More
