Archives: Pyramid
Saturday, December 11, 2021
In partners complete for time:
10 Rope Climbs, while your partner holds a plank
20 Overhead Squats (135#/95#), while your partner holds the bar overhead
30 KB Swings (1.5/1.0 pood), while your partner holds a deadlift
40 Wallballs, while your partner holds a med ball front Squat
50 KB Sumo Deadlift High Pulls, while your partner holds a KB Zercher
100 Synchro Reverse Unders
50 KB Sumo Deadlift High Pulls, while your partner holds a KB Zercher
40 Wallballs, while your partner holds a med ball front Squat
30 KB Swings (1.5/1.0 pood), while your partner holds a deadlift
20 Overhead Squats (135#/95#), while your partner holds the bar overhead
10 Rope Climbs, while your partner holds a plank
Tuesday, April 14, 2020
At Home WOD
A1. Front Squat/Hip Squat from Toes/Squat Cleans/Split Jerk (non-dominant)/Split Jerk (dominant) – 7 reps/movement X 6 sets, rest approx. 90s
A2. Alternate Between Front and Back Scales on both Left and Right sides between each set.
WOD
Complete 1 round for time of:
21 STRICT Handstand Push-ups
3 Rope Climbs
15 STRICT Handstand Push-ups
6 Rope Climbs
9 STRICT Handstand Push-ups
9 Rope Climbs
Coach’s notes:
Post all notes on movement effectiveness for At Home WOD and time to complete WOD to comments.
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