Edstone crew getting after it! Well done!
WORKOUTS
WOD 1 (2 pts): Randy
For time:
75-lb. power snatches, 75 reps
Category: > Gymnastics
Strength
Deadlift 5-5-5-5-5 rep
Mobility
Deadlift/Pulling Prep
Endurance
Short Interval | Run | 100m sprint, rest 60 sec; repeat until form/pace deteriorates
Long Interval | Run | 800m, rest 90 sec; repeat until form/pace deteriorates
Time Trial| Run | 2k for time
Gymnastics
Every minute on the minute for 10 minutes:
-5 weighted pull-ups or chin-ups
Choose one weight to use the whole EMOM
Strength
Snatch 1-1-1-1-1-1-1 reps
Mobility
Lower Leg and Ankle
Endurance
Short Interval- Run: Repeat :60 on, :90 off until form/pace deteriorates
Long Interval- Row: Repeat 4:00 on, 3:00 off until form/pace deteriorates
Time Trial- Run: 5k (try to set a PR)
Gymnastic
5 rounds for time of:
10 Handstand Push Ups with Wall and Kip
10 Burpees
10 Kipping Pull Ups
Strength
Hang squat clean 5-5-3-3-3-1-1-1-1 reps
Mobility
5 minute shoulder fix
Endurance
Short Interval- Run: Repeat :45s on,:30s off, until form/pace deteriorates
Long Interval- Run: Repeat 800m, recover 3:00, until form/pace deteriorates
Time Trial- Run: 1 mile for time
Gymnastic
For QUALITY
4 rounds:
10 Strict Ring Rows
20 Hollow Rocks
Strength
Push jerk 5-5-3-3-3-1-1-1-1-1 reps
Mobility
Solving the Front Rack Problems
Endurance
Short Interval-Run: 8 x 200m, rest 0:45, hold splits within 2-3 seconds
Long Interval- Run: Repeat 5:00, recover 3:00, until form/pace deteriorates
Time Trial- Run: 2k
Gymnastics
For QUALITY, perform:
- Handstand Hold Against Wall for 3 minutes
- Everytime you break, perform 20 Hollow Rocks
Strength
Push press: 5-5-3-3-3-1-1-1-1-1
Mobility
Making a better front rack
Endurance
Short Interval-Run: 3 x (400m, 200m, 100m), recover 1:1
Long Interval- Run: Repeat 1M, recover 4:00, until form/pace deteriorates
Time Trial- Run: 5k
Gymnastics
For QUALITY
5 ROUNDS of 15 seconds on, 30 seconds off:
-Hold planche in tuck position
-Hold L seat