12.04.2021 Partner WOD

Warm Up
10:00 continuous movement
10 steps each side DB death march
15 narrow stance squats
10 each side DB RDLs
5 each side DB strict press
30 second deep squat hold



Primer- 2 sets- empty barbell, then light load
3 clean grip RDLs

3 hang muscle cleans
3 hang power cleans
3 strict press

5:00 EMOM
1 clean deadlift + 1 hang power clean
build load from 65%



WOD
"Sure Thing"
with a partner
Complete 10 round for time
12 deadlift 155/105 135/95 105/75
9 hang power cleans 155/105 135/95 105/75
3 ring or bar muscle ups/5 C2B pull ups/ 5 jumping C2B pull ups
*divide and conquer, one work, one rest

10.31.19

Warm Up
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 (2 second descend, 5 second hold at the lockout)
Med Ball Rotating Slams (Right) x 10 Reps
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps


Skill: positional deadlifts
working on clean deadlift or snatch deadlift
6 sets of 2 reps @ 80-100% max lift
once at the top, lower bar down with control working on the eccentric movement



WOD
For Time
50/40 cal bike
500m/425m row
goal= 2:30-4:30

CAP= 6:00

Post WOD
10:00 gymnastics skill time
work on inversions: handstand holds, hs walking, hspu, shoulder taps, walll walks
skills can be done from boxes in pike or from the wall facing inward then outward

08.20.18

Warm Up:
3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)

Run 300m

20 Feet on Box Pike Shoulder Taps

10 Bird-Dog/side (slow down for this)
Mobility:
Shoulder flow with bands: https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly

wrist flow: https://www.instagram.com/p/BkEQccqBpoI/?taken-by=chuckbennington


Primer:
Every 2:00 for 8:00
station 1: bench press x 6 reps @ 75-80%
station 2: barbell bent over rows x 8 reps


Clean warm up
hang muscle clean + strict press (3 + 3) x 3 - 3 reps of each for 3 sets- keep light
then...

clean deadlift + clean pull + clean x 3 sets @ 60-65%

Rope Climb Drills- as a warm up or if you have time....

Rope Pull Ups:
https://www.instagram.com/p/BlIxy5ThW0V/?taken-by=cfgymnastics


The Descent:
https://www.instagram.com/p/BlLuacXF1Ea/?taken-by=cfgymnastics

Rope Climb or Legless rope climb progressions
https://www.instagram.com/p/BlCrKY6nUcE/?taken-by=cfgymnastics

WOD
For Time
2 rope climbs or 2 x progression
4 squat cleans 155/105 135/95 115/75
8 HSPU or box piked HSPU or downward dog push ups
16 KB swings 53/35
40 feet handstand walk or 1:00 handstand hold on wall/ or seated 2 arm DB hold overhead or 60 plank shoulder taps
16 KB swings
8 HSPU
4 squat cleans
2 rope climbs