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Monthly Archives: October 2016

  • 01.11.2016

    31
    • Oct
    • 2016

      A death by power snatches (30kg/21kg) perform 1 rep in the first minute, 2 in the second minute etc. until you can’t perform the required amount of reps anymore, then start over at 1 rep timecap 12’ B 8×5 weighted ring pull ups scale…

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  • 31.10.2016

    30
    • Oct
    • 2016

      A bar muscle up practice, 2 rounds of 2 strict pull ups 2 kipping pull ups 2 kipping chest to bar pull ups 2 banded muscle ups 2 kipping bar muscle ups scale impossible movements with previous movement B 8-6-4-4-3-3-2-1 push jerks 10 dead…

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  • 30.10.2016

    29
    • Oct
    • 2016

      A Fran 21-15-9 of thrusters (43kg/30kg) pull ups scale pull ups with jumping pull ups B AMQualityRAP7’ 2 power cleans start with 20kg/5kg, add 5kg after every 2 reps until you hit 60kg/40kg, then rep out focus on QUALITY reps C double tabata (16…

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  • 29.10.2016

    28
    • Oct
    • 2016

      A 4 rope climbs 8 overhead squats (50kg/30kg) 16 burpees 3 rope climbs 6 overhead squats 12 burpees 2 rope climbs 4 overhead squats 8 burpees 1 rope climb 2 overhead squats 4 burpees scale rope climbs with rope climb attempts B 10 sets…

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  • 28.10.2016

    27
    • Oct
    • 2016

      A skin the cat practice http://gymnasticswod.com/content/skin-cat-progression-pt1 vertical tuck hold vertical hold, legs extended tucked skin the cat, release when feet touch floor one leg extended skin the cat, release when feet touch floor both legs extended skin the cat, release when feet touch floor…

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  • 27.10.2016

    26
    • Oct
    • 2016

      A pair up with someone of similar strength 3×3 back squat warm up sets 5×8 heavy back squats 1 length of wheelbarrow between heavy sets B ring front lever practice 2 rounds of 2 reps, substitute impossible movements with previous progression tuck ring front…

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  • 26.10.2016

    25
    • Oct
    • 2016

      A hand stand hold practice perform 2 rounds, 3 attempts on each exercise wall facing hand stand hold https://www.youtube.com/watch?v=unOpY3Rdi7M heel against wall hand stand hold https://www.youtube.com/watch?v=IYcf2RrMdcQ hand stand hold balance practice https://www.youtube.com/watch?v=dU9rLHQIehA free standing hand stand hold https://www.youtube.com/watch?v=_PgaAcNzMtk scale impossible movements with the previous…

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  • 25.10.2016

    24
    • Oct
    • 2016

      A for time 30 split jerks (60kg/40kg) perform 10 wall balls (9kg/6kg) every time you drop the bar or rest for longer than 5 seconds resting after wall balls is recommended B AMRAP15’ 10 dumbbell walking lunges total (22.5kg/12.5kg) 10 sit ups 10 dumbbell…

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  • 24.10.2016

    23
    • Oct
    • 2016

      A 10 rounds of 3 thrusters (30kg/21kg) 4 kipping pull ups 5 push ups 10 double unders scale kipping pull ups with jumping pull ups scale double unders with double under attempts B work up to a heavy, not max, hang power snatch timecap…

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  • 23.10.2016

    22
    • Oct
    • 2016

      A 20×1 power clean + front squat start with 20kg, add 5kg/3kg every rep, start over at -20kg/-12kg after failure perform 3 toes to bar between sets, scale with knees to elbows B AMRAP12’ 4 strict hand stand push ups 6 strict chin ups…

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