WOD (23-June-2017)

Push Press (10×3)

You choose the weight. Complete a set every 1:15!

Metcon (Time)

3 Rounds
30 Front Squats (95/65)
30 Pull Ups

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WOD (22-June-2017)

For Time:

  • 45 Sit ups
  • 30 Power Snatches (95/65)
  • 100 Double Unders
  • 30 Power Cleans (95/65)
  • 45 Sit ups
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WOD (21-June-2017)

10 RFT

  • 100m Run
  • 25 Air Squats
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WOD (20-June-2017)

For Time:

21-15-9

Deadlift (275/185)

Strict Pull Ups

30 yard Handstand Walk (sub handstand hold, 30sec)


Handstand Walk Progression Pt.1

by gymnasticswod.com

hswIn this video, here, Carl breaks down the progression for the Handstand Walk.  The key to a good Handstand Walk begins with a stable Handstand hold in a globally extended position, and from there the extended position will cause your body to lean in the direction for the walk.  To work on the hand stepping and placement, practice shifting the weight of your hips while stacked by placing your feet on a high box.  Finally, practice leaning against the wall while slowly increase the distance between your hands and the wall to catch up the lean by walking with your hands. For part 2 of the progression go here.

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WOD (19-June-2017)

For Time:
800 meter Run
100 Shoulder to Overhead (95/65)
800 meter Run

 

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WOD (16-June-2017)

Push Press (6×6)

You choose the weight . Complete a set every 1:30 !

Metcon (AMRAP – Rounds)

Every 3 mins (7rds)
12 Hang Power Cleans (155/105)
12 Burpee over Bar

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WOD (15-June-2017)

Bulger (for time)

10 Rounds for time of:
150 meter Run
7 Chest-To-Bar Pull-ups
7 Front Squats, 135#
7 Handstand Push-ups

In honor of Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, died July 3, 2009

Scale by lowering rounds

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WOD (14-June-2017)

Back Squat (6×5 @60% of 1RM)

Every min (6mins)
Perform 5 back squats

Metcon (AMRAP – Reps)

10 min Amrap
50 Double Unders
10 DB Step Ups (55 and lower, 24/20)

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WOD (13-June-2017)

4RFT:
25 DB Snatches
200m run
15 Bar Facing Burpees
10 Pull Ups

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WOD (12-June-2017)

Linda (Time)

10-9-8-7-6-5-4-3-2-1:
Deadlift, 1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight

This requires 3 barbells / athlete. If we have a huge class we may need to mix things up a little. Scale, scale, scale.

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