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

12.07.2020

Warm Up

3 rounds
10 lateral hops over DB
10 alternating Cossacks- 5 each side
10 Bulgarian split squat jumps- 5 each side
5 Kang squats




Overhead mobility
1. prone swimmers x 45 seconds for 3 sets https://youtu.be/MIUeiEjZYFU
2. reach, roll and lift x 8 reps each side
3. OH shrugs with a PVC x 8 reps for 3 sets


Gymnasty WOD
6 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




OR at home with a barbell
Front squats

3 sets
3 tempo front squats @ 3311 then 3 reps front squats no tempo

rest 2:00

WOD
"Not sure about this?"
4 rounds
2:00 work 2:00 rest
10 DB clusters
max reps burpees

OR barbell clusters 115/75 95/65