Monthly Archives: June 2018
Sunday, July 1, 2018
A. Hang Power Clean – 2, 2, 2, 2, 2, 2
Compare to Monday, October 28, 2013
B. Power Clean – 1, 1, 1, 1, 1, 1, 1
Compare to Sunday, April 20, 2014
Saturday, June 30, 2018
5 rounds for time of:
WOD:
1 legless rope climb
20 Pistols
Run 400m
TT WOD – Gymnastics:
A. Use the class to practise and challenge your new found skills.
Coach’s notes:
Post time to complete to comments. For TT gymnastics post all PR’s, and thoughts regarding TT to comments
WOD LeaderboardThursday, June 28, 2018
WOD:
A. OHS – 5, 5, 5, 5, 5
B. Snatch Balance – 2, 2, 2, 1, 1, 1, 1
TT WOD – Gymnastics:
A1. Handstand Walk – As Far As Possible X 5 sets, rest 90-120s
Notes: Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher. If 50 feet is in your wheelhouse add obstacle challenges.
A2. Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups –10-12 reps X 5 sets, rest 90-120s
Notes: If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups. If you have strict X 3 reps, progress to kipping.
B1. Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s
B2. Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s
Notes: Pause 3s at the top each rep.
If tonight is your last day with TT Gymnastics, then take the class to challenge and play with your new found skills.
Tuesday, June 26, 2018
WOD:
7 Rounds for time(s) and load(s) of:
7 Strict Pull-ups
14 GHD Sit-ups
7 Front Squat (from floor)
REST 2:00
TT WOD – Gymnastics:
A1. Strict Handstand Push-up – 7-9 reps @ 31X0 X 5 sets, rest 90-120s
Notes: Scales and progressions, from floor using parallettes, low elevation (plates), from box, using bands, from wall, nose facing, free space.
A2. Ring Pull-ups – 8-10 reps @ 3011 X 5 sets, rest 90-120s
Notes: Scale to ring row, hold false grip.
B1. Single Arm Dumbbells Row (elbow in) – 8-10 reps @ 3011 X 3 sets, rest 90-120s
Notes: Increase load if you reach 10 reps.
B2. Seated Dumbbell Cuban Press – 10-12 reps X 3 sets, rest 90-120s
Coach’s notes:
Post loads for pull-up and front squat, time per round and total working time to comments.
WOD LeaderboardSaturday, June 23, 2018
TT WOD – Partner:
2 rounds for time of:
100 Cal Bike/Row (one working at a time)
50 Synchro Pull-ups (both working at same time, 50 each)
100 KB Swings (one at a time)
50 Synchro Push Press – 95#/65# (both at same time, 50 each)
100 Box Jumps (one at a time)
WOD:
Complete all sets for time:
A. 50 Cal Bike
B. 50 Toes to Rings
C. 50 Handstand Push-ups
D. 50 Dumbbell Step Overs – 45#/30#/hand over 24”/20”
E. 50 Triple Unders
TT WOD – Gymnastics:
A1. For As Long As Possible – Free standing handstand holds (3 attempts) X 5 sets, rest 60-90s
Scale = (1) Kick to wall, then pull feet away from wall (free standing), (2) headstand.
A2. Strict Muscle-ups – 4-6 reps X 5 sets, rest 60-90s
Scale = (1) seated banded muscle-up (rings low), (2) feet on ground assisted muscle-up.
B1. 112 V-sit-ups X 4 sets, rest 30-60s
B2. 45s-60s Superman Hold X 4 sets, rest 30-60s
Hero WOD:
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Coach’s notes:
Complete in any order and post time to complete each set to comments.
WOD Leaderboard