Archives: Practice
Sunday, April 7, 2019

A. Work to your heaviest in a single DT complex:
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
In your rest between sets work on your handstand holds.
Coach’s notes:
Post load for all sets of DT and notes for handstand work to comments.
WOD LeaderboardThursday, October 25, 2018

WOD:
Spend 10 minutes in each of the following (30 minutes total):
- Skipping – practise singles, doubles, triples, reverse, single leg, cross overs, partner, etc.
- Pulling – Full Range of Motion pull-ups. In other words, arms must extend behind torso. Use pull-up bar, rings and peg board, all grips and scale movement as needed to allow for full range pull.
- Handstand holds and walking progressions.
B. 21, 15, 9 rep rounds for time of:
Wallballs – 20#/14# all to 11’
Pull-ups
TT WOD: Strength:
A. Barbell Shoulder Press – 3 reps @ 30X1 X 6 sets, rest 2-3:00
B1. Dip – 7-9 reps @ 31X1 X 4 sets, rest 90-120s
B2. Dumbbell Lateral Raise – 8-10 reps @ 3011 X 4 sets, rest 90-120s
Saturday, December 16, 2017

A. Handstand walk practise and progressions – 15 minutes.
B. “Fran”
21, 15, 9 rep rounds of:
Thrusters – 95#/65#
Pull-ups
Compare to Thursday, October 12, 2017
Coach’s notes:
Post notes for handstand walks and time to complete Fran to comments.
WOD LeaderboardThursday, August 31, 2017

A. As Many Rounds As Possible (AMRAP) in 12 minutes of:
1 Strict Muscle-up
5 Medicine Ball Cleans – 20#/14#
2 Strict Muscle-ups
10 Medicine Ball Cleans – 20#/14#
3 Strict Muscle-ups
15 Medicine Ball Cleans – 20#/14#
4 Strict Muscle-ups
20 Medicine Ball Cleans – 20#/14#
5 Strict Muscle-ups
25 Medicine Ball Cleans – 20#/14#
Continue adding 1 muscle-up and 5 med ball cleans each round.
B. Practice double unders, triple unders, and other skipping skills.