Archives: Skill
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 LeaderboardTuesday, March 12, 2019
WOD:
A. 1 round for time of:
Row 500m
100 Single unders
Row 400m
75 Double Unders
Row 300m
50 Reverse Single Unders
Row 200m
25 Triple Unders
Row 100m
B. Practise Handstand holds with any time remaining.
TT WOD – Opens Prep:
18.3 – 2 rounds for time of:
100 Double unders
20 Overhead Squats – 115#/80#
100 Double Unders
12 Ring Muscle-ups
100 Double Unders
20 Dumbbell Snatches – 50#/35#
100 Double Unders
12 Bar Muscle-ups
*Time cap = 14 minutes.
Thursday, November 15, 2018
WOD:
A. 1 round for time of:
15 Muscle-ups
3 Deadlift – 315#/215#
9 Muscle-ups
9 Deadlift
3 Muscle-ups
15 Deadlift
B. Any remaining time work on skipping.
TT WOD – Oly:
A. Tall Squat Clean/Hang Squat Clean – 2/2 X 5-7 sets, rest approx. 90s
Notes: Keep bar close, thus elbows pull high, quick elbows under, then stable, paused catch/finish in the pockets, everything else the same.
B. Clean Deadlift Shrug – 5 reps X 5 sets, rest 90-120s
Notes: Keep bar path close and build speed to aggressive shrug.
C. Tall Split Jerk – 3-5 reps X 5-7 sets, rest approx. 90s
Notes: We will work multi start positions, but it is all about the aggressive punch, driving the body under and practice with our foot work. Should be able to freeze each catch.
Thursday, 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, 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 Leaderboard