WORKOUTS

Challenge WOD: Angie
For time:
  100 pull-ups
  100 push ups
  100 sit ups
  100 air squats
BtW mean time: 21:22

 

WOD 2: Squat Ladder
Warm up:
   20 Air Squats
   20 Front Squats with empty bar
   10 Front Squats, 135/95 lbs

Next, load the bar with 65% of your back squat 1RM and do as many back squats as possible. Rest as needed, then add 20 lbs and again do as many as possible. Continue for as many sets as possible, adding 20 lbs each time and resting as needed between sets. When you reach the weight where you can only do 3 reps before stopping, complete 25 reps at that weight in as many sets as necessary. Post sets, reps and weights to comments.

 

WOD 3: Randy
For time: 75 Power Snatch, 75/55 lb
BtW median time: 6:55

 

SKILL CHALLENGE: Max reps pull-ups
White: 3; green: 20; blue: 40; black: 40 dead-hang

 

STRENGTH

SWOD 1: 5 – 5 – 5 Deadlift
Weights for all these SWODs are 40%, 50% and 60% of 90% of your (Wendler) 1RM. The last set is not a plus one (+1) effort.

SWOD 2: 5 – 5 – 5 Backsquat

SWOD 3: 5 – 5 – 5 Shoulder Press

SWOD 4: 5 – 5 – 5 Bench Press


GYMNASTICS

GWOD 1: Handstand Walk!
For Quality: Accumulate 100m handstand walks
  Every time you come down, do 1 pistol or 1 burpee.
If unable to do handstand walks, do 10 minutes of handstand practice

GWOD 2: Flexibility
Accumulate 2 minutes pancake split
Accumulate 2 minutes Pike stretch

GWOD 3: On Your Back
3 Rounds:
  10 Tuck ups
  10 Leg Circles Right
  10 Leg Circles Left


MOBILITY

MWOD 1: Pain Ball
2 min freestyle with pain ball on sore spot of choice.
Contract/relax on the ball to get through painful area.

MWOD 2: Shoulder Internal Rotation

MWOD 3: PNF the Prime Movers of the Hip

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