Burpee
Alternate after 1 full rep (1st pole, 2nd, 3rd, 2nd, 1st then switch)
Ryan M. Split frame @ Gym Jones. Photos by R. Macdonald
WU
7 Min Easy Row or dyne (10 sec sprint at top of min)
yogic inchworm x 1
WOD
Your Gymnastic Weakness
50 reps or 15 Mins
then
10-9-8-7-6-5-4-3-2-1 Deadlifts 225/135#
1-2-3-4-5-6-7-8-9-10 Wallballs 20/14#
Foundational
DL @ 50% 1RM
WB @ 10 Reps Fresh.
Cooldown/ Challenge
4 x 10 GHD sit-ups or reg situps
WU
Dynamic
WOD
For Quality (not time)
15 mins or 50 Double KB Swing Cleans + Push Press as heavy as possible
*if you getting over 8 reps per set increase the load
then for some perspecitve
You have 20 mins with a team of 3 (coach assinged)…. to Row or Dyne the new improved caloric content of a Happy Meal (410 cals)
Alternate every 20/12 Cals (sprint please)
Mandatory Cooldown
1 plate burpee (25/15) per team for every calorie shy of 410.
Goals board is OPEN! Write up 1 Goal that will keep you motivated and focused on an objective.
WU
the loop
Junk Yard dog
Overhead Mobility
WOD
15 mins to 5 rep Max Overhead Squat
then @5RM
1 x 5
1 x Max rep
*rest 2 mins between
10-9-8-7-6-5-4-3-2-1
Hang Squat Snatch 95/65#
Double Unders x 3
Foundational
10-9-8-7-6-5-4-3-2-1
OHS
Double Unders x 3 or Burpee x 1
Challenge
Handstand Hold
WU
Loop Jog
Dynamic
Overhead Mobility
WOD
15 Mins to work up to a 1RM Strict Press
then
2K Row for time
or
10 mins Airdyne (max cals)
Cooldown
2 Loops & Stretch
OTG Challenge
2 cycles of Yogic Inchworm
Defined as
Standing back bend
forward fold
inch worm to high plank
cobra
down dog (calf right)
spiderman right
pigeon right
sampson right
Step through
sampson left
pigeon left
spiderman left
down dog (calf left)
cobra
high plank
inchworm to forward fold
standing back bend
Hold each position for 4 deep breaths.