WORKOUTS

Challenge WOD: Cindy or Mary

Cindy: AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Mary: AMRAP in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Post your choice and rounds completed to comments.

 

WOD 2: Five Rounds
5 RFT:
7 Handstand Push Ups
14 Toes to Bar
21 Hip Extensions

Silver Club: 5 RFT: 7 push-ups, 11 sit-ups, 15 goblet squats with 1-pood kettlebell

 

WOD 3: AMRAP in 5 minutes
5 Deadlifts (305/185)
10 Burpees

 

STRENGTH

SWOD 1: Back Squat 5×3

SWOD 2: Bench Press 5×3

SWOD 3: Deadlift 5×1

 

ENDURANCE

EWOD 1: Short interval: For distance: Run repeat 90 seconds on, 60 seconds off until form/pace deteriorates

EWOD 2: Long interval:4 rounds, each for time of: 800-meter run. Rest as needed between efforts.

EWOD 3: Run 5 miles @ 85% effort

 

GYMNASTICS

GWOD 1: Bridge-Ups
50 Bridge-ups
Recover 3 minutes
Hold bridge up for 2 minutes

If unable to perform a solid, unbroken bridge-up, scale it down using one of the following progressions: click here.
Bridge ups are a great way to open up the shoulders and improve your front rack position.

GWOD 2: Strengthening the False Grip
Perform one of the following:
5 rounds of 12 second false grip bar hang (if needed, scale down standing on a box), or,
5 rounds of 5 false grip bar pull-ups
Rest between rounds as needed

Video for false grip progressions.

GWOD 3: Handstands
5 minute Handstand Forward Roll practice
5 minute Kick Up to Handstand practice
Try to hold the freestanding handstand as long as possible.

Video for Kick-Up-to-Handstand progression.

 

MOBILITY

MWOD 1: Set up the Knee Hinge

MWOD 2: Better Shoulder Position

MWOD 3: Couch Stretch

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