E2MOM for 10 mins: 1 Squat Clean + 1 Front Squat + 1 Split Jerk
1 1 Squat Clean + 1 Front Squat + 1 Split Jerk, pick load
Every 2 mins for 10 mins.
* Use mats
Author:
FQ: Handstand or Handstand Walk Practice
FQ: Handstand or Handstand Walk Practice
For quality:
Handstand Practice, 10 mins
* Work on freestanding, kick-ups, wall shoulder taps, box pike, handstand walks, etc.
Strict False Grip Supine Ring Rows 5×5 & Strict Ring Dips 5×5
Strict False Grip Supine Ring Rows 5×5
Strict False Grip Supine Ring Rows 5×5
Rest as needed between efforts.
* Alternate with Strict ring dips. Scale to false grip ring rows (not supine). Practice False Grip!
Strict Ring Dips 5×5
Strict Ring Dips 5×5
Rest as needed between sets.
* Alternate with false grip supine ring rows. Scale to strict bar dips (Matador) or strict dips with toe spot (small push off toes from floor).
Gwen
Gwen
Clean & Jerk 15-12-9
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.
Use the same weight for each set.
Rest as needed between sets.
* This is for same load across Touch and Go! Regrip on floor means no set. Beginner Option: 12-9-6 reps focus on mechanics/consistency vs load
Team WOD: AMRAP 20 mins: Rows, Box Jumps and Bench Press
Team WOD: AMRAP 20 mins: Rows, Box Jumps and Bench Press
Complete as many rounds as possible in 20 mins of:
Row, 250 m
12 Box Jumps, 24/20 in
7 Bench Press, 135/95 lbs
* As a team of 2 alternate each movement with your partner; change load each rd if needed for bench
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: Pt. 1: AMReps 12 mins: Row Cal
Team WOD: Pt. 1: AMReps 12 mins: Row Cal
As many reps as possible in 12 mins of:
Team Row Calories, 12 mins
* Rest 2 min. between each Part. Alternate work/rest with partner.
Overhead Squat 5-5-5
Overhead Squat 5-5-5
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 3-3-3-3
Shoulder Press 3-3-3-3
Shoulder Press 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 8-6-4-2
Deadlift 8-6-4-2
Deadlift 8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go w/mats. Use as a warm-up for "Barazza"