WOD Friday 6.23.17

Deadlifts + Bench Press
Wendler Cycle 3 Week 4-Deloading
Warm up set:
1 set of 10 @ 30%
Working Sets:
2 sets:
5 @ 40%
Rest-1 min
2 sets:
5 @ 50%
Rest-1 Min
2 sets:
5 @ 60%

5-4-3-2-1
Tire Flips
Stone to Shoulder
*10 Sandbag half moons between each round -5R/5L

By | 2017-06-19T13:30:11+00:00 June 23rd, 2017|Categories: Workout of the Day|0 Comments

WOD Thursday 6.22.17

Gymnastics Skills:
10 minutes:
10 ft HS walk (L2-practice balancing on your hands. Use the wall to kick up then try to pull your feet off of the wall)
When you are learning, you will fall a lot and you will only take 1 or 2 steps at a time. The goal is to spend time kicking up and just spending quality time finding the right balance. If you need have a spotter.

5 sets:
5 Strict Chin-ups -supinated hands (use a spotter if you can’t go unbroken.)

3 sets:
12 Ring pushups, hollow, externally rotate hands on lockout

EMOM 12
Odd: 20 KBS 1/5/1
Even: 12 Burpees

By | 2017-06-19T13:47:35+00:00 June 22nd, 2017|Categories: Workout of the Day|0 Comments