Rx
4 RFT
500m row
10 power clean 185/135
Rest 2 min
Scaled
4 RFT
500m row
10 power clean 135/95
Rest 2 min
Monday, April 9, 2018
Sunday, April 8, 2018
Monday 4/9
Wod (15 min cap)
Rx
42-30-18
Wall ball 20/14
T2B
With 50 double unders after each round
Scaled
42-30-18
Wall ball 14/10
21-15-9
Hanging knee raise
With 100 single unders after each round
Thursday, April 5, 2018
Friday 4/6
“Weightlifting Friday”
The focus of today is to improve technique. You can go heavy as long as your technique stays sound!
1) muscle snatch + snatch balance + overhead squat
3 x 3
2) pause snatch (pause for two seconds below the knee)
5 x 3
3) power snatch
3-3-2-2-2-1-1
Wednesday, April 4, 2018
Thursday 4/5
“Bring a Friend Day”
Partner WOD - Split reps as desired
For Time
2000m row
80 Target burpee
1500m row
60 Target burpee
1000m row
40 Target burpee
Tuesday, April 3, 2018
Monday, April 2, 2018
Tuesday 4/3
Strength
Push jerk + split jerk
5 sets climbing
Wod
Amrap 10
15 Push Jerk 165/115
15 chest to bar pull ups
Sunday, April 1, 2018
Monday 4/2
Wod
5 RFT
500m run
Rest 30 sec
200m run
Rest 2 min
In an effort to improve our gymnastics strength, we are going to implement a new cash out challenge every 6 weeks. Its our hope that in doing these movements consistenly we will gain the strength needed to help us get better with gymnastics.
This first phase will focus on ring strength and ring awareness.
Perform these exercises 2 times a week. Get a coach to make sure you are doing them correctly.
1. 4 x 8 false grip strict ring row
2. 4 x 8 strict ring dip
3. 4 x 8 ring swing
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