WOD 8/26

A. 10:00 of handstand and handstand push up progressions:
3 sets of :30-:60 of static holds
or
3 sets of 5 reps of Strict HSPU going as deep as possible (no kipping)

B. 15:00 E303
5 Front Squats + 3 Strict Pull-ups
Rest remaining of 3 min interval

C. 8:00 AMRAP
200 M Run
15 Russian KBS @ 32/24K
40 ft Bear Crawl (20 ft down, 20 ft back)
*rounds recorded

Day 1 starts tomorrow! 

WOD 8/25

A. 10-8-6-4-2
Power Snatch @ 95 / 65
Lateral Burpee over Bar
50-40-30-20-10
Double Unders
*Time recorded
*15:00 cap

“When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.”- Joe Namath

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WOD 8/24

A. Power Clean & Jerk  Work (28:00 total minutes)
6:00 E202 – x3x3  Hip Clean @ 50-60%
6:00 E202 – x1+1×3 Hip + Hang Clean @ 50-70%
6:00 E202 – x1+1×3 Hang + Full Clean @ 50-70%
10:00 E202 – x2x5 Full Clean
*Jerk the last rep of every set
*All cleans are power cleans

 

B.9:00 EMOM
Min 1- 20 Hip Bridges
Min 2 -20 Banded Good Morning
Min 3- Rest

C. 9:00 EMOM
Min 1- 10 Pendlay Row
Min 2 – :30 -:60 Hollow Body Plank
Min 3- Rest

Saturday is the first weekend of The Expert Series with David Henderson.
Don’t miss your opportunity to train with the best!

dh

WOD 8/23

A. 12:00 EMOM
Min 1- :30 Nose to Wall HS Hold
Min 2- :30 Hollow Holds
Min 3-  8-10 Ring Rows

B. 21:00 EMOM
Min 1 – 4 Deadlift @ 225/155
Min 2-  8 CTB Pull-ups
Min 3 – :30 of DUs or Singles
*for completion  

“All you need is the plan, the road map, and the courage to press on to your destination.”-Earl Nightingale

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WOD 8/22

A.
6:00 E202
Front Squat x8x3 by feel
*Goal is 65-70%
*weight recorded

B.
3 Round
10 TTB
15 Burpees
20 Wall Balls @ 20 / 14
400 M Run
*Time Cap 20:00
*time recorded

“The limits of the possible can only be defined by going beyond them into the impossible.” -Arthur C. Clarke

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WOD 8/20

In 15:00
Push-ups x3-5 reps x5 set
*alternate with your partner
*Try to increase the difficulty each (last set should be the most difficult)

Examples:
– add weight to your back
– add a band around your shoulders
– Increase the ROM w/ KB, Parrellettes or rings

B. 10:00 AMRAP
20 Thrusters @ 95 / 65
20 Pull-ups
*split up reps however you see fit
*Partner not going on pull-ups  must hold barbell at the waist or in the front rack while other partner goes

Stay up to date on the details of our Expert Series with David Henderson
Join the FB Event Page

dh

 

WOD 8/19

In 15:00
3 Rounds for quality
100 FT Farmer Walk
100 FT OVHD BB Carry
*rest as needed, increase weight each round if possible

B. 20:00 For Quality
With a Partner
Run 800 M
Row 1K
*Partners switch when each have finished the element they are performing

 

Join us next weekend for the first session of The Expert Series with David Henderson! He’ll be breaking down your favorite (or least favorite) gymnastics skills and helping you on your journey to the Gold 😉

Details and Registration

 

WOD 8/17

A. Jerk Work (28  total minutes):
6:00 E202 – x5reps x3sets  BTN Press in Split (Bar – 50%)
6:00 E202 – x4reps x3sets Jump to Split
* With Barbell on your back the whole time, quickly jump your  feet into the split position without driving the bar up (Bar – 50%)

16:00 E202 – x2reps x8sets Split Jerk
*build up to 80-85%

B. 9:00 EMOM
Min 1- 8 Partner GH Raises
Min 2 -8 Barbell Good Morning (light to moderate weight, positions are priority)
Min 3- Rest

C. 9:00 EMOM
Min 1- 10 Pendlay Row
Min 2 – :30 -:60 Hollow Body Plank
Min 3- Rest

“The best preparation for tomorrow is doing your best today.” – H. Jackson Brown, Jr.

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WOD 8/16

A. 12:00 EMOM
Min 1- :30 Nose to Wall HS Hold
Min 2- 15 Strict Banded Pull-ups
Min 3- :30 BB OVHD Hold @ 45 / 35

B. 6 Rounds
5 Toes to Bar
10 Box Jumps / Step-ups @ 24/20
15 Wall Balls @ 24/ 20
*Time Cap 25:00
*Time or reps recorded

“The most important thing is to try and inspire people so that they can be great in whatever they want to do.”-Kobe Bryant

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