WOD 12/27/2016

WOD 12/27/2016

Gymnastics:
1) Nose & Toes: :15 on/ :30 off x4
2) Handstand Shoulder Shrugs: 6reps x3, rest :60
3) Headstand/Tripod+Handstand Pushup: 1+2 x3, rest :60
4) Handstand Pushup: 1x ME UB, rest 2:00
5) Handstand Pushup: 50% of #4 total x2, rest 2:00

WOD:
3 rounds, rest :90 b/t of:
10 Chest 2 Bar Pullups
20 KB Swings 53/35#
40 Double Unders
Mobility:
5 min per of: Banded Bully+ Shoulder Anterior Capsule Barbell Smash

WOD 12/15/2016

WOD 12/15/2016

Strength:
1) Back Squat@22×1: 12reps x2 @60% 1RM, rest :60
2a) BB Reverse Lunge Step@21×1: 6-8 per x2, rest :30
2b) Good Mornings@30×1: 10-12 reps x2, rest :60

WOD:
Annie
For time of:
50-40-30-20-10
Double Unders
Situps

Mobility:
5 min per of: Foot/Plantar Smash+ Lateral/Medial Shin Smash

WOD 11/22/2016

WOD 11/22/2016

Strength:
1) Arch to hollow kips: :15 on/:15 off x4
2) Strict Pullups@2112: 6-8reps x3, rest :60
3a) BB Bent Over row@20×2: 6-8reps x2, ahap, rest :60
3b) Bar/Ring dips@2112: 6-8reps x2, ahap

WOD:
EMOM 20:
#1: 12-15 T2B
#2: 12-15 Thrusters 115/75
#3: 40-50 Double Unders
#4: 12-15 KB Swings 70/53#

Mobility:
5 min per of: Banded Bully+ Banded Press out

WOD 11/4/2016

WOD 11/4/2016

Strength:
1) Overhead Press+ Push Press+ Push Jerk: 1+3+5 x4, rest 3:00 working to a heavy complex
2a) Banded Seated Row@30×2: 8-10 x2, rest :30
2b) Bar/Ring Dips@20×2: 8-10 x2, rest :60

WOD:
Alt EMOM 12:
#1: 10 Chest 2 Bar Pullups
#2: 40 Double Unders
#3: 15 Wall Balls 30/20#

Mobility:
5 min per of: Barbell Tricep Smash+ Super Rack+ Lat Smash

WOD 10/28/2016

WOD 10/28/2016

Strength:
1) Back Squat@20×0: 3,2,1,3,2,1, rest 3:00, 2nd wave heavier than the 1st
2a) GHD Hip Extension@3012: 12reps x2, rest :30
b) Banded Plank Hold: :45 x2, rest :30

WOD:
For time of:
50 Double Unders, 10 Burpees
40 Double Unders, 10 Burpees
30 Double Unders, 10 Burpees
20 Double Unders, 10 Burpees
10 Double Unders, 10 Burpees

Mobility:
5 min per of: Prone Abdominal/Oblique smash+ Couch Stretch+ Banded Overhead Distraction w/ Splits Machine

Pin It on Pinterest