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A.
Gymnastics Spend 15 minutes on Ring progression/Muscle Up progression. Every Athlete should have an idea of an area where they need to improve after this instruction. B. : For Time: 10-8-6-4-2 Hang Snatch (50/35) Toes 2 Bar RX+ (60/40 kg Hang Snatch) **These are full hang squat snatches** Mobilization Shoulder Mobilization for the remainder of class. A.:
Strict Press (15 min to find a new 1RM) B. : Cindy 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats A.:
Front Squat (15 minutes to find 1RM ) B.: Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups A.1.:
Clean and Jerk (15 min to find a new 1RM ) A.2.: Filthy Fifty For Time: 50 Box jumps, 24/20" 50 Jumping pull-ups 50 Kettlebell swings, 53/35# 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45/30# 50 Back extensions 50 Wall ball shots, 20/14# 50 Burpees 50 Double unders Gymnastics
A.1. 4X5 Tempo Ring Dips (3313) First 2 reps are tempo (3 count in all parts --3 seconds down, 3 pause, 1 seconds up, 3 seconds pause)..... last 3 reps are regular ring dips – rest 90 sec. A.1.---rest---A.2---rest = 1 set A.2.: 5RM Behind the Neck Push Press (4 x 5 reps) Jerk Grip, Behind the Neck, Push Press, -rest 90 sec. Work to a 5RM through these 4 sets. No redo-sies!! Only 4 sets.. B.: Teams of 3 complete AMRAP 20 of the following triplet: 10 Squat cleans, 70/45 20 Knees 2 Elbow 30 Deadlifts 70/45 Athlete 1 and 2 start on the triplet (one athlete working at a time). Athlete 3 starts on a rower and completes 500m Row before switching with a teammate. One teammate must always be rowing, and you must switch every 500m. Score is total rounds + reps of the triplet. A.:
Overhead Squat (15 Min to find a NEW 1RM OHS!!) B.: Nancy 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# weight = 43/30 A. :
MAX HEIGHT BOX JUMP 15 minutes to find Max Height Box Jump - No running start or "drop step". B.: Metcon (5 Rounds for reps) EMOM for 25:00 Minute 1 - 20 Second max reps Deadlifts (100/75) Minute 2 - 20 Second Max reps shoulder to overhead (60/40) Minute 3 - 20 Second Max Reps Burpee box jump over (24/20) Minute 4 - 20 Second Max Reps Wallballs Minute 5 - 20 Second Max Reps American Kettlebell Swings (32/24kg) - 5 Rounds total - Keep track of your score for each round. - Rest is built into the WOD, therefore you are working for 20 seconds. GYMNASTICS AND SKILLS TEST DAY!!
A.: Pull-ups (Max Effort) B.: Double-Unders (2 min MAX EFFORT) C.: Handstand Push-ups (Max Effort) Can be kipping or strict. Just get the reps done. D.: Max Effort 1000m Row A.1.:
Back Squat (3 x 8 reps) @78%.. Use more weight than you did on 23 June. A.2.: Dips (Max Effort) Strict Dips B.: Isabel (Time) For Time: 30 Snatches, 135# / 95# RX - (61/43 kg) Notes from WODStar: Goal WodStar RX Goal Times Elite: Sub 2:00 Level 3: 2:00-3:30 Level 2: 3:30-6:00 Level 1: 6:00-8:00 Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames. Tips -This workout was designed to be a sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 8:00 minute time cap. Record your results and repeat the workout in the near future to measure improvement. -Use a moderate to fast pace on the first 10-20 reps, then sprint through the last 10. -Avoid going to failure. Stop 1-2 reps short of failing to prevent muscular burnout |
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