workout of the day
07.20.2021
WOD
"One More Road to Cross"
20:00 EMOM
min 1- heavy deadlift x 1-2 reps
min 2- gymnastics choice x 3-5 reps or highly technical (muscle ups) 1-3 reps
03.24.2021
WOD
"Multiple Layers"
20:00 EMOM
min 1- gymnastics choice 3-8 reps depending on what skill you pick
min 2- bike cals x 10/8 or ski erg cals
min 3- DB manmakers x 3-4 reps 35/25 30/20
min 4- hollow hold flutter kicks x 50 reps
08.26.2020
WOD
"Deads"
1-2-3-4-5 deadlifts @ 75-85% try to keep the same weight across sets
between sets complete 3-10 reps gymnastics of your choice
3 reps would be for a highly technical movement such as muscle ups or strict work
02.11.2020
WOD
10:00 AMRAP
1-3 gymnastics reps- athletes choice
1 snatch- squat or power 155/105 115/85 95/65 75/55
*add one rep snatch every round until time expires
10.11.19
WOD
Not for time- for quality movements
5 power snatch- can be unbroken or singles
60%-65%-70%-75%-80%-75%-70%-65%-60%
in between sets of power snatch complete reps unbroken gymnastics:
choices:
2 muscle ups - rings or bar
4 C2B pull ups- strict or kip
4 ring dips- strict or kip
6 pull ups - banded, strict or kip
4-6 HSPU
6-8 push ups
