Run, Push, Pull, Run

Run 800m

1 Pull-up

2 Push-ups

2 Pull-ups

4 Push-ups

3 Pull-ups

6 Push-ups

4 Pull-ups

8 Push-ups

5 Pull-ups

10 Push-ups

6 Pull-ups

12 Push-ups

7 Pull-ups

14 Push-ups

8 Pull-ups

16 Push-ups

9 Pull-ups

18 Push-ups

10 Pull-ups

20 Push-ups

Run 800m

Nicole

Nicole

Bring your winter running gear today!

Skill Work:

Toes To Bar & Knees to Elbow

“Nicole”

AMRAP in 20 min

Run 400m

Max rep Pull-ups

*Note the number of pull-ups in each round

Post rounds and time to comments.

Main Site WOD from 1/16

Skill:

GDH sit-ups 10×3

(sub weighted sit-ups)

GDH back extensions 10×3

(sub reverse hyper-extensions)

WOD:

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5/1 poods
60 Sit-ups
70 Burpees

Gymnastic skill day

Skill:

strict pullup (10 second raise + 10 second lower)

back bridge / hip raise

WOD

4 rounds of 40 seconds on 20 seconds off

1. ring plank holds

2. L sits / L hangs

3. handstand holds

4. back bridges / hip raise

5. T plank holds

The Phil Special

Skill:

Rope Climb

WOD:

5  Rds – 1 minute each for max reps/hold

Plank

Ground to overhead 45/25

K2E

Push-up

Rest 1 minute

 

Hollow Body

Skill

Hollow body + Hollow rocks + kipping

WOD

18-15-12-9-6-3

hollow rocks

pushups

double unders

Kipping

Skill

Kipping pull ups

WOD

200m SPRINT!!!!!

2 pullups (add weight if told by coach)

10 pushups

4 pullups

20 wallballs

6 pullups

30 double unders

8 pullups

30 double unders

10 pullups

20 wallballs

12 pullups

10 pushups

14 pullups

200m SPRINT!!!!!!

Gymnastics Clinic

Come work on any gymnastics movement(s) you’d like!

  • Kipping pull-up
  • Ring dips
  • Handstand Push-ups
  • Handstands or head stands
  • Muscle-ups
  • Toes-to-bar or knees-to-elbow
  • Skin the cat
  • Front levers

Don’t worry, we’ll still have a kick ass WOD for all you fire breathers!

TK loves the Snatch

Skill:  Hang Power Snatch

 

WOD:  15 minute AMRAP

10 Kettlebell Snatch 53/35  (Switch hands as needed)

5 Strict Pull Ups

200 meter sprint (Sub Row if needed)