ON RAMP SUNDAY: August 31, 2014

(A) Soft Tissue Work (5 min)

(B) GymNasty Mobility (10 min)

(C) Barbell Drills and Body Weight Movements (20 min)

  • Forearm Plank 1 min Hold
  • Air Squat
  • Power Clean
  • Press
  • Back Squat
  • Behind the Neck Push Press
  • Front Squat
  • Overhead Squat
  • Push Press
  • Push Jerk

(D) Short Break (2 min)

(E) Snatch Drills/Snatch (8 min)

(F) Russian KB Swing Demo and Practice (5 min)

(G) Conditioning: Trainer's Choice

Racheal. Med Ball Lunges. Photo by Rafael Vega

WOD: Friday, August 29, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min or <)

(C) GymNASTY holds, 65s ON, 25s OFF (6 min)

  • Hollow Body
  • Superman
  • Front Support (Plank off Hands, Body shaped just like in the Hollow Body)
  • Wall Facing Handstand (Shape: Hollow Body)

(D) Muscle Up Skill Work (9 min)

  • 1x 7-12 Scaled Ring Rows
  • 1x7-12 Kipping Ring Rows (w/ or w/o band)
  • 1x7-12 Banded Kipping Ring Rows (Hip to Rings)
  • 15 Muscle Up Floor Transition
  • 15 Candlestick Rolls
  • 5-10 Attempts of Banded Kip to Fast Sit-up

(E) AMRAP in 7 minutes (9 min including set up)

  • Run 200m
  • 15 Burpees
  • 2 Wall Climbers

(F) 5x 150m Row Sprints, Rest as Needed (15 min or <)

(G) 800-1600m Cooldown Jog

Adwoa. What was heavy isn't. Front Squats. Photo by Rafael Vega

WOD: Thursday, August 28, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY holds, 70s ON, 30s OFF

  • Hollow Body
  • Plate Overhead
  • Superman Rock

(D) Handstand Practice

  • Front Support (Like Hand Plank but with toes pointed away from you like in the Hollow Body)
  • Wall Climbers x7 ... start in front support, keep a hollow body up and down.
  • Scorpion Kicks

(E) Conditioning for Time

5 Rounds of

  • Run 400m
  • 15 American KB Swings 1.5/1.0 Pood
  • 15 Box Jumps
  • 15 Wall Balls
  • 15 Sumo Deadlift High Pulls 1.5/1.0 Pood

(F) 400m Farmers Walk For Time and Weight

Jesse. Bench Press. Photo by Rafael Vega

WOD: Wednesday, August 27, 2014

(A) Soft Tissue Work (5 min)

(B) Gymnasty Mobility (10 min or <)

(C) Shoulder mobility for Overhead Squats (3 min)

(D) Clean and Jerk Barbell Skills + 20 Overhead Squats (7 min or <)

(E) Push Press/Jerk Ladder (18 minutes)

10-14 Sets of

3 Push Press
... Once you can't get those Push Presses, switch over to Push Jerks

(F) 10x 150m Row Sprints, Rest as Needed (17 minutes)

J & L. Post WOD Recovery. Photos by Val K.