Workout of the Day

Fitness

A. Three  sets of:
1 minute of Handstand Practice
1 minute of Toes-to-Bar Practice
1 minute of Double-Under Practice
1 minute rest 

B. Every minute, on the minute, for as long as possible:
2 Toes-to-Bar + 5 Double-Unders
*Add 2 T2B + 5 DU each round. 

 

Competition

A. Every minute, on the minute, for 10 minutes:
Minute 1 – 5 Power Snatch (135lbs)
Minute 2 – 10 Chest-to-Bar Pull-Ups

B. Deadlift @ 31X1, 5 sets of 3 reps; rest 4+ minutes
*Increasing in weight. 

C. “Fitness WOD”

 

Barbell

A. Movement Prep/Warm-Up
1) Dynamic Warm-Up
2) 3-Position Power Clean + Front Squat

B. Clean Practice
1) Building to a heavy triple
2) 3 x 2 Power Clean @ 80%

C. Back Squat
1) Build to a heavy single 1 ¼ Back Squat
2) 3 x 3 @ 80% of BS

D. Accessories:
1) GHR, 4 x 7
2) Weighted Planks

 

Gymnastics WOD - Reminder

Reminder that Gymnastics WOD is now on Thursday at 7:30pm. This program is open to all members on the regular membership and there is no sign-up required.

 

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