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

Congrats to Troy who yesterday established the gym record on “Fran” 3:07!

WOD

We got you covered.

What’s it gonna be?????  

Tom on the Gimme.

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.