Strength
15 min to find 3RM Shoulder Press
Gymnastics
5 min to work as high as you can on a strict dip ladder
WOD
21-15-9
Deadlift (135/93#)
Jumping Squats
Sit-ups
* Log time to Journals
** If not doing Rx weight, work at the same weight as DT on 2013.05.06
Strength
Snatch 7x1@ 88%
* Regional team, add 2 OHS to each set
Gymnastics
30 strict pull-ups
* use as few sets as possible to get to 30
WOD
800m run
50 wallballs
800m run
50 DB Snatch
800m run
* Log time to Journal
Strength
Clean & Jerk 7x1 @ 88%
Gymnastics
HSPU - 2 min max reps
WOD
3 rounds of, 3 min work, 1 min rest
2 Squat Cleans (225/135#)
4 Pistols
6 Push-ups
* Log rounds and reps to Journals
Strength
Back Squat 5x5
Bench Press 5x3
Gymnastics
None
WOD
3 Rounds of:
400m run
5 OH Squats
10 Pull-ups
* Log time to Journals
To all of or Mother's and Grandmother's, we wish you the happiest of days.
We are so lucky to have all of you in our community.
Strength
Clean & Jerk 7x2 @ 83%
Gymnastics
EMOM-5
5 Strict Toes-to-bar
WOD
Double Under ladder
Each minute you will add 5 unbroken Double Unders. There is a 2 hang-clean (155/103#) buy-in each round. At the call of 3-2-1-Go, athletes will perform 2 hang-cleans and 5 unbroken double unders. The second minute, athletes will perform 2 hang-cleans and 10 unbroken double unders. Athletes that are doing single jump rope will start at 10 and add 10 each round.
WOD1
"Jackie"
1000m row
50 Thrusters
30 Pull-ups
WOD2
7 minutes to find 3RM Overhead Squat
WOD3
30 Burpee Muscle-ups
Strength
Front Squat 5x1
Bench Press 5x1 @ 92%
Gymnastics
None
WOD
2 Rounds with a partner of:
100 Double Unders
50 HSPU
50 Toes-to-bar
* Log time to Journals
Strength
Snatch 5x3 @ 78%
Gymnastics
3x Max effort Dip Holds
WOD
5 Rounds of, 0:30 work, 0:30 rest
Rowing
Thrusters (45/45#)
Burpee Muscle-ups/Pull-ups
* Log total reps for 5 rounds to Journals
