WOD
"Pita"
2 Sets
AMRAP 4:00
10 Dumbbell Front Squats (50s/35s)
10 Box Jumps 24"/20"
-Rest 2:00-
AMRAP 4:00
10 Dumbbell Shoulder to Overhead (50s/35s)
10 Burpee over Dumbbell
-Rest 2:00-
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Accessory
Gymnastics: Kipping HSPU
Today we are focusing on efficiency in kipping handstand push-ups.
6 min skill review followed by:
5 sets of work with 1 min rest after each set.
Freedom/Compete: 6 to 10 Kipping HSPU on a flat or deficit surface
Independence: 3-5 Kipping Handstand Push-Ups with 1 Abmat
Liberty: from a box or pike position, 4-6 reps of 3-second descent + strict press*
* If athletes are uncomfortable getting inverted, substitute 30 second plank or elevated plank (hands on box/bench).
WOD
"Ciabatta"
5 Rounds For Time:
15 GHD Sit Ups (Scale V-Ups)
10 Deadlifts 225#/155#
5x50ft Shuttle Runs
- Each shuttle run rep is 25 feet down + 25 feet back -
*20:00 Time Cap
Strength
5 sets x 2 Overhead Squats
-Complete one set every 2:00-
* Bar car be taken from the rack. You can build through sets or remain the same.
WOD
"Sourdough"
3 sets (Every 7:00)
2 Rope Climbs (Scale 8 Strict Pull Ups)
-straight Into-
3 Rounds
8 Overhead Squats 95#/65#
12/10 Calorie Row
*Score is slowest set. No Rx if you get 7 minutes on any sets
WOD
”Naughty or Nice"
NAUGHTY (Rx’d):
15-12-9
Power Snatch (95/65)
30 Double Unders
Thruster (95/65)
30 Double Unders
NICE (Scaled):
15-12-9
Power Snatch (75/55)
30 Double Unders (or 60 singles)
Thruster (75/55)
30 Double Unders (or 60 singles)
ELF (Kids or anyone else!):
4 Rounds
10 Kettlebell Swings
20 Single Unders
10 Plate Jumps (15#)
20 Single Unders
