Saturday October 26

Skill:

Partner Stretch

CrossOver 2 min each leg
Hm String Stretch 2 min each leg

100 Push Ups

WOD

12 min AMRAP

2 min Double Unders
2 min Cleans (155/105)
4 min Push Ups
2 min Lunges
2 min Burpees

Add all repetitions for score

Friday October 26

Skill:

Part A:

Double Unders 5 x (40sec ‘On’ and 1:20 ‘Off’); hip mobility between sets

Part B:
5 sets, 1 min rest in between, of

5 Hang Power Cleans

WOD

5 Sets

15 CTB Pullups
30 Double Unders
20 Wall Balls (F – 14lb / M – 20lb)

Thursday October 25

Skill:

Wrist flexibility

2 minutes mashing down the wrists on the floor one way
2 minutes mashing them down the other way

Then

20 dead hang pull ups


WOD:

2 Rounds of

2 x 30 sec on - 30 sec off of Burpees
2 x 30 sec on - 30 sec off of toes to bar
2 x 30 sec on - 30 sec off of tire flips
2 x 30 sec on - 30 spec off of tire jumps

Score equals the running score of reps

Wednesday. October 24

The Turkish Get Up

Skill:

The Turkish Get Up

12 min of practice start with very light weight

Perform at least 3 on each arm


WOD:

30 Squat Snatches

For form with slightly heavy weight.

Suggestion - (135/95)

Finish - 200 Push Ups

Tuesday October 23

Skill:

20 Deadhang Pull Ups

Ok so here is the thing for pull ups. We are having a slew of injuries rise to the surface and I believe the culprit has been identified as starting Kipling pull ups before the shoulders are strong enough and flexible enough. Lipping pull ups are truely the next step beyond dead hang pull ups. Even though to some of you it may feel like a step down everyone is required to take the Pull Up Test before they are allowed to even attempt Kipling or swinging pull ups even with a band.

Pull Up Test = must be able to perform 5 dead hang pull ups in a row before attempting the kip

If you can't do one dead hang pull up go to the bands (dead hang)

We will enforce this to ensure no one else injures their shoulder and rotator cuff and once this strength and stability is reached, kipping pull ups are no problem no matter what.

WOD:

Tabata Stuff

Wall Balls
Dead lifts (245/165)
Burpees
Sit Ups


Enjoy

Monday October 22

Skill:

Ring Dips

Warm Up the shoulders

Stretch

Do 4 sets of max dips or bench dips

WOD

3 Rounds

20 Box Jumps

30 Toes to Bar