 Gymnastics:
15:00 Strict HSPU work Metcon: 500m row 50 pull ups 500m row 40 Cal bike 500m row 30 Front Squats (155/105) 500m Row 20 HSPU 500m Row 10 Mucle Ups
0 Comments
 #MidlineMonday
Front Rack Yoke 5 Rounds 20m Metcon: 15:00 AMRAP 60 Double Unders 30 Calorie Row 15 OHS (115/80)  #FemaleFriday
The next 8-10 weeks we will be programming one of the "girl" benchmark workouts. Enjoy :) Skill: Work up to a heavy 3 Rep Touch and Go Clean & Jerk MetCon: Grace 135lb Clean & Jerk 30 Reps  Metcon:
1 Mile Run 5 Rounds: 10 Burpee Box Jumps 10 Pull Ups 1 Mile Run  #Wall-eWednesday
Over the next 8 weeks we are going to work on increasing our ability to connect Wall Balls. Today we are going to set a benchmark and then increase by 5 reps each week. Metcon: 3 Rounds 5 Deadlift (365/205) 10 HSPU 15 Wall Balls (30/20) 20 Cal AB  15:00 Strict C2B Work
Metcon: 20:00 AMRAP 10 – Lunges with D-ball or Sandbag on Left Shoulder (100/75) 5 Squats with weight on shoulder 15/12 Cal Row or AB 10 – Lunges with D-ball or Sandbag on Right Shoulder (100/75) 5 Squats with weight on shoulder 15/12 Cal Row or AB  “Cindy 500” Partner WOD: 250 Cal Row 250 Cal AB 1 Round of Cindy before you switch partners. 50:00 CAP  Benchmark:
400m run MetCon: AMRAP 4:00: 400m Run 15 Burpees Over Bar Max Power Cleans (135/95) Rest 4:00 AMRAP 4:00: 400m Run, 10 Burpees Over Bar Max Power Cleans (155/105) Rest 4:00 AMRAP 4:00: 400m Run 5 Burpees Over Bar Max Power Cleans (185/135)  10 Deadlifts, 275/185
10 Cal Bike 8 Deadlifts, 315/225 15 Cal Bike 6 Deadlifts, 365/255 20 Cal Bike 4 Deadlifts, 405/285 25 Cal Bike 2 Deadlifts, 425/295 *1 Barbell, you change the weights  Strength :
30:00 E2MOM Attempt to Set a Snatch PR MetCon: For Time: 24 Cal Row 24 Box Jump Overs (24/20") 24 Power Snatch (75/55) 24 TTB |
Archives
March 2020
Categories |
RSS Feed