Wednesday (2019FEB06) – WOD

Strength: 

APRE6 (Week 4)

 

WOD: 

Tabata (8 Rounds Each Movement):

Goblet Squats (45#/26#)

Ring Push Ups

KB Snatches (45/26#)

Lateral Parallette Jumps

Cycle Through (20s) Each Movement: Goblet Squats, Ring Push Ups, KB Snatches, Lateral Parallette Jumps, Goblet Squats, Ring Push Ups, Etc.

Tuesday (2019FEB05) – WOD

Gymnastics: 

3 Rounds: 

10s Hollow Hold

5x Kipping Pull Ups (Hollow in the Back)

10s Hollow Hold

5x Strict Ring Dips (in Hollow)

10s Hollow Hold

10s Handstand Hold (in Hollow)

 

WOD: 

5 Rounds: 

10x DB Bench Press (50/35#)

15x Strict Pull Ups

20x GHD Sit Ups 

DB Bench Press should be unbroken for at least Round 1, and no more than 3 sets on Rounds 2-5.

Strict Pull Ups should be finished in no more than 5 sets. 

Monday (2019FEB04) – WOD

Weightlifting: 

10x EMOM: 

Squat Snatch OR Power Snatch + Overhead Squat

Start at 75%1RM. If you choose to do Power Snatch + OHS, start at 75% of your weakest movement.

If you fail, decrease the weight to the previous attempt. 

 

WOD:

3 Rounds: 

5x Wall Walks

10x Front Squats (185/125#)

15x Toe-to-Bar (TTB)

Saturday (2019FEB02) – TeamWOD

WOD: 

(Teams of 2)

2500M Row (250M Increments)

100x DB Box Step Overs (35/25#) (10 Rep Increments)

100x GHD Sit Ups (10 Rep Increments)

100x DB Thrusters (35/25#) (10 Rep Increments)

500x Double Unders (25 Rep Increments)

Friday (2019FEB01) – “Lynn”

WOD:

“Lynn”

5 Rounds

Max Reps Bench BW/75% BW

Max Reps Pullups

Rest no more than 3mins between Rounds

NO REST BETWEEN BENCH AND PULL-UPS!

 

Recovery:

ROMWOD

Thursday (2019JAN31) – WOD

Skill:

False Grip Ring Rows

5 x 5

Tempo- 3133

 

WOD:

4 Rounds: 

40FT. Sandbag Bear Crawl (80/60#)

10x Sandbag-to-Shoulder + Squat (Alternate Shoulders) (80/60#)

40FT Sandbag Overhead Carry (80/60#)

10x Lateral Burpees Over the Sandbag 

Tuesday (2019JAN29) – WOD

Skill:

Handstand Hold

4x ME, Tighter or longer than last week

 

WOD:

7 Rounds:

(1 Minute ON / 1 Minute OFF)

1x Rope Climb

10x Hand-Release Push Ups

ME KB Swings (70/55#)