02.13.2023

Gymnasty WOD
4 Rounds, Each For Time (rest 1:1)
5 Box Pike HSPU
4 Box Pike Shoulder Taps
3 Box Pike HSPU
1 Around The World On Box https://youtu.be/zSFLpR2EMvg

 
 
Strength
Push Press
5 x 3 reps build load
between sets 50 feet each side suitcase carry- heavy

WOD
"Dead Weight"
DB deadlifts x 40 reps
DB hang power cleans x 30 reps
DB shoulder to overhead x 20 reps
DB devil's press x 10 reps

RX 50/35  IN 35/25  SC 25/15

07.31.2021 Partner WOD

Warm Up

Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
5 Kettlebell Windmills (each side)
10 Alternating Cossack Squats
30 Second Jump-Rope
Rest as needed



Mobility:
8/side thoracic rotations- sit back on heels and do these
Rotator cuff mini-band complex (yellow band)
1. 3 x 10 sec holds
2. 10 presses
3. 10 external rotations (ER)
4. 5 pulsing
5. 10 ER overhead


WOD
"Reckless"
taken from West Fitness Santa Cruz
partners

Part One
For time
8 rounds each person- using DBs throughout
1 devil's press 50/35 35/20
2 thrusters
3 hang power cleans
4 push press

then

4 x 200m run each person- alternating rounds

then

Part Two
8 rounds each person
1 devil's press
2 thrusters
3 hang power cleans
4 push press

then

4 x 200m run each person- alternating rounds