Skill Work (Handstand): Tripod Hold, 1:00 1-1-1-1-1 10 seconds of seated shoulder flexion between sets For Quality Conditioning WOD: “Max it out” 4-minute max calories rowed 2-minute max rep Clean (155/103) 1-minute max rep Push-ups …Rest 4 minutes, and repeat For Score Flexibility WOD: Test Bridge Up...Read More
Skill Work: Practice for 10 minutes Broad Jumps – Two leg and one leg For Quality and Experience Conditioning WOD: Perform as many reps in one minute at each station. Then rotate and rest for 30 seconds between stations, and one minute between rounds. Wall Climbs Kettlebell Swings (53/35) Weighted Walking...Read More
Skill Work: Practice for 10:00 Kipping Toes-2-Bar Progression 1 Kipping Toes-2-Bar Progression 2 For Quality Strength WOD: Front Squat 5 reps @ 60% 1RM 3 reps @ 70% 1RM 1+ reps @ 80% 1RM For Max Reps Conditioning WOD: Complete as many rounds as possible in 10:00...Read More
Skill WOD: “Jump Fever” 300-40-40-30-30-20-20-10-10 Double Unders Perform the first 300 in any combination. After 300, perform each of the following segments in their entirety. If you trip or stop, start that segment over. For Time (20 minute cap) Conditioning WOD: 300m Run 10 Overhead Squats (95/63) 10 Handstand Push-ups 10...Read More
Skill Work: L-Sit 5:00 total hold time Strength WOD: Power Snatch/Hang Squat Snatch 1-1-1-1-1 For Max Load (Perform one Power Snatch, then lower bar to hang position and perform one hang squat snatch. This equals one rep) Conditioning WOD: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Front Squats (75/53) 35...Read More
