All posts by Dre

5.30.17

Connectivity:
A1). 2×30 – Hollow/Arch Rocks w/PVC
A2). 2×15 – Hollow/Arch Kips on Rig

Gymnastic Prep;
E.M.O.M – 10 minutes;
30 DU’s / 0:30 DU Practice
5 – 10 T2B

WOD:
AMRAP – 12 minutes;
16 Cal Row
12 KB Swings @ 24kg/16kg
8 T2B

Mobility Work:
Couch Stretch – 2 minutes per side
Standing Calf Stretch – 2 minutes per side

Bonus Work:
ME L-Sit Hold
* 5 rds, take lowest time *

5.27.17

Connectivity:
A1). 2×30 – Hollow/Arch Rocks w/PVC
A2). 2×15 – Hollow/Arch Kips on Rig
Skill Work:
Handstand Walking
** 15 minutes **
WOD:
On a running clock:
0 – 10 minutes;
1,000m Row
40 Russian KB Swings @ 32kg/24kg
10 – 30 minutes;
AMRAP – 20 minutes;
200m Run
8 kHSPUs
12 Single Arm DB Overhead Squats (6L+6R)
24 DU’s
Mobility Work:
Couch Stretch – 2 minutes per side
Bully Stretch – 2 minutes per side

5.25.17

Connectivity:
A1). 2×8 – Sots Press
A2). 2×6 – Goblet Half Y @2.5lb (6L+6R)
Weightlifitng:
Halted Snatch DL, Pause Pw Position Snatch
** Build to a heavy single – only 3 misses! **
WOD:
E.M.O.M – 10 minutes;
Pw Position Snatch + OH Sqaut @ 75% of Max above + 6 KB Russian Swings @ 32kg/24kg
Mobility Work:
Bully Stretch – 2 minutes per side
Couch Stretch – 2 minutes per side
Bonus Work:
5 Rds;
30 sec on / 30 sec off – Weighted Plank

5.23.17

Connectivity:
A1). 2×15 – Band Pull Aparts (Pronated & Supinated)
A2). 2×20 – Wall Facing Shoulder Taps
Skill Work:
Rope Climbs / Legless & Regular
** 15/20 minutes **
WOD:
FT;
50 Wall Balls @ 20lb/14lb
5 Rope Climbs
40 Wall Balls @ 20lb/14lb
4 Rope Climbs
30 Wall Balls @ 20lb/14lb
3 Rope Climbs
20 Wall Balls @ 20lb/14lb
2 Rope Climbs
10 Wall Balls @ 20lb/14lb
1 Rope Climbs
Mobility Work:
Couch Stretch – 2 minutes per side
Standing Calf Stretch – 2 minutes per side
Bonus Work:
ME L-Sit Hold
* 5 rds, take lowest time *

5.20.17

Connectivity:
A1). 2×15 – Band Pull Aparts (Pronated & Supinated)
A2). 2×20 – Wall Facing Shoulder Taps
Gymnastic Prep:
5 RFQ:
0:30 Hanging L Sit Hold
6-10 Hip Extensions
0:30 HS Walking or Box HS Walk Progression
WOD:
Team WOD – (2 person / reps split 50/50)
FT;
100 KB Swings @ 24kg/16kg
50 T2B
100 Lunges w/Slam Ball @ 30lb/20lb
50 Pull-Ups
100 Slam Balls @ 30lb/20lb
50 Weighted Sit Ups w/Slam Ball
100 Lunges w/Slam Ball @ 30lb/20lb
50 T2B
100 KB Swings @ 24kg/16kg
Mobility Work:
Couch Stretch – 2 minutes per side
Bully Stretch – 2 minutes per side