Workout of the Day
Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.
WOD Leaderboard
Thursday, May 24, 2018
WOD
1 Round for time of:
16 Bar Muscle-ups
30 Pistols
50 ft. Handstand Walk
12 Bar Muscle-ups
30 Pistols
75 ft. Handstand Walk
8 Bar Muscle-ups
30 Pistols
100 ft. Handstand Walk
TT WOD – Gymnastics:
A1. Nose to wall handstand hold/ weight shift/shoulder tap/hip tap – 30s X 6 sets, rest 90-120s
SCALE = off box
Notes: Goal is to establish position first, movement (if any) is secondary.
A2. Supinated Paused Chest to Bar Pull-ups – 6-8 reps @ 30X1 X 6 sets, rest 90-120s
B1. Sotts Press – 8-10 reps @ 3033 X 3 sets, rest 60s
B2. Single Arm Bent Over Elbows Out Dumbbell Row – 8-10 reps/arm @ 3011 X 3 sets, rest 60s
Tuesday, May 22, 2018
WOD:
Clean and Jerk – 10, 5, 2
TT WOD – Gymnastics
A1. Seated Dumbbell Shoulder Press – 5-7 reps @ 31X0 X 5 sets, rest 90-120s
A2. Ring Rows – 7-9 reps @ 3013 X 5 sets, rest 90-120s
Note: Hold false grip as much as possible.
B1. Bent Over Dumbbell “Y” Shoulder Front Raise – 10-12 resp @ 3012 X 4 sets, rest 60-90s
B2. Dumbbell External Rotation – 12-15 reps/arm @ 3010 X 4 sets, rest 60-90s
Monday, May 21, 2018
10 Rounds for distance(s) and time(s) of:
6 broad jumps
200m run
1 legless rope climb
REST 1:00
Coach’s notes:
Post distance and time per round plus total working time to comments.
WOD LeaderboardSunday, May 20, 2018
TT WOD – Competitive
A. Individual Regional Event 4 2018
For time complete:
2 rounds of:
10 Snatch – 175#/125#
12 Burpees
Then, 2 rounds of:
10 Snatch – 115#/75#
12 Burpees
B. With time remaining work on handstand walks. If possible use courses, obstacles, etc.
WOD
1 round for time of:
Run 1 mile
27 Bench press – 135#/95#
Run 800m
21 Bench Press
Run 400m
15 Bench Press
Run 200m
9 Bench Press
Saturday, May 19, 2018
TT WOD – Partner
A. Work on a weakness in lifting.
B. In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump Overs – 24”/20”
7 Thrusters – 135#/95#
21 Double Unders
Rest until the running clock reaches 20:00, then in teams of two complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump Overs – 24”/20”
9 Push Press – 135#/95#
9 Ring Dips
WOD
20, 16, 12, 8, 4 reps for time of:
Wallballs – 20#/14# to 11’/10’
Dumbbell Walking Lunges – 50#/35#/hand, one overhead, one at shoulder
Toes to Bar
TT WOD – Gymnastics
A. For 25 minutes alternate practicing kicking up to handstand (free standing/scale = wall) and 7 position assisted strict muscle-ups.
B. Complete As Many Rounds As Possible (AMRAP) of:
Run 200m
30s false grip hold
Run 200m
30s ring support
Coach’s notes:
Coach’s notes: Post time to complete regular WOD to comments. For TT WOD’s, post all results to comments.
WOD Leaderboard
Thursday, May 17, 2018
WOD:
2 Rounds for time:
50 Pull-ups
40 Box Jumps – 24”20”
30 Push-ups with hand release
20 Dumbbell Overhead Squats – 45#/hand
10 Muscle-ups
TT WOD – Gymnastics:
A1. Nose to wall handstand hold/ weight shift/shoulder tap/hip tap – 30s X 6 sets, rest 90-120s
SCALE = off box
Notes: Goal is to establish position first, movement (if any) is secondary.
A2. Supinated Paused Chest to Bar Pull-ups – 7-9 reps @ 30X1 X 6 sets, rest 90-120s
B1. Sotts Press – 8-10 reps @ 3033 X 3 sets, rest 60s
B2. Single Arm Bent Over Elbows Out Dumbbell Row – 8-10 reps/arm @ 3011 X 3 sets, rest 60s
Coach’s notes:
Post time to complete WOD to comments. For TT WOD post all results to comments
WOD Leaderboard