Tuesday, February 11, 2020
Rest as needed.
In-between and/or after rows practice SLIPS.
TT WOD – Gymnastics
A1. Straight Arm Kipping Hip to Bar – 6-8 reps X 3-4 sets, rest 60-90s
A2. Seated Straddle (hollow body) Pike Raises – 6-10 reps X 3-4 sets, rest 60-90s
A3. Strict False Grip Muscle-up Transition – 5-6 reps X 3-4 sets, rest 60-90ss
Note: Use banded seat assistance or “toe nail” leg support
B1. Overhead Prone Plank Wall Hold – 30s X 3 sets, rest approx. 60s
Note: Ensure to keep hollow body position. To progress add shoulder touches.
B2. Standing Barbell Delt Raise to Overhead – 8-12 reps @ 3030 X 3 sets, rest approx. 60s
B3. Standing Single Arm Banded External Rotation and Press with External Rotation – 8-12 reps X 3 sets, rest approx. 60s
Note: Turn thumbs back at top.
For rowing, complete in any order and post time for both rows to comments. In TT gymnastics post all results to comments.WOD Leaderboard
Sunday, December 15, 2019
Hang Squat Clean/Push Jerk – 2/2, 2/2, 2/1, 2/1, 1/1, 1/1, 1/1, 1/1, 1/1
Between sets practice scales and inverts.
Post loads for all sets and notes for practice to comments.WOD Leaderboard
Wednesday, October 23, 2019
A. 3 rounds for reps of:
1:00 Rope Climbs
1:00 Side Shuffle – 20ft.
1:00 Ring Dips
1:00 Medicine Ball Cleans – 20#/14#
B. With any time remaining work on your scales.
Post reps per movement, per round and all totals to comments.WOD Leaderboard
Sunday, September 29, 2019
A1. Single Leg Dumbbell Split Squat – 8-12 reps/leg @ 3030 X 5 sets, rest 90-120s
A2. Back (hip) Extension – 12-15 reps @ 3030 X 5 sets, rest 90-120s
Between sets practice front and back scales.
Post results for all sets to comments.WOD Leaderboard
Friday, August 23, 2019
A. Tabata Intervals for reps of:
- Sumo Deadlift High Pull – 75#/45#
- Shoulder Press – 75#/45#
- Box Jumps – 24”/20”
B. With any time remaining practice front and back scales, inverted burpees and/or planks.
Post reps per movement per round and all totals to comments.WOD Leaderboard
Monday, July 22, 2019
A. Run 1 mile.
B. Spend 10-15 minutes working on scales and/or planks.
C. Run 1 mile.
Post time for each mile and total time, plus notes for core work to comments.WOD Leaderboard