WOD: Wednesday, March 11, 2015

(A) Soft Tissue

(B) GymNASTY Mobility

(C) Running Technique Work with Rafael

(D) Skill: Hand Release Lateral Burpee Jump Overs ... then:

45 Hand Release Lateral Burpees; 2:30 minute time limit)

(E) Skill: Box Jumps and Step Ups ... then:

40 Box Jump for time (Sub Step Ups); 2 minute time limit

(F) Skill: Handstands, HS Push Ups, Kipping HSPUs

(G) Skill: Pistols

(H) Dynamic Effort Deadlifts

4x12 @ 50-60% of 1RM

(I) GymNASTY Mobility

(J) Soft Tissue

Jen and Michaela. Weighted foam roll. Photo by Rafael Vega

WOD: Monday, September 22, 2014

No Preview This Week. Every day is important, Monday-Saturday, so make it when you can.

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) GymNasty Holds and Skills; Holds 50s On, 10s Off

  • Hollow Body
  • Superman
  • Front Support (lean shoulders as far forward as possible)
  • 10x Wrist Push Ups
  • 8x Scorpion Kicks
  • 4x Front Support to Wall Climb and Back to Front Support

(D) Back Squats: Find a 5RM

(E) Determine a 1RM Goal for end of 2014

(F) Back Squat Back Off Sets

  • 2x5@ 90%

Then

  • 5@ 85%, 80%, 80%, 75%

Each of these sets (85-75%) followed by

  • 10 Sumo Deadlifts for speed at 60-65% of 5RM Back Squat
  • 30 Russian Swings
  • 10 Lateral Burpee Jump Overs for speed

Tim. Back Squat. Photo by Rafael Vega

WOD: Thursday, September 18, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY HOLDS

(D) Handstand and Handstand Push Up Practice

(E) Dynamic Bench Press 8x10 < @45-60% of 1RM, 2RM, or 3RM Bench Press ... Once you slow down, YOU STOP ... Speed is king here.

  • First four sets are closed grip
  • Next four are conventional grip

(F) Easy Row 500m Row

(G) 6x100m Row Sprints

Colleen after 11.3 + 750m Row + 50 Burpees. "I've never worked so hard." Photo by Rafael Vega

WOD: Wednesday, September 17, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY HOLDS

(D) Muscle Ups and Ring Rows

Ring Rows

  • 2x5 Scaled
  • 2x5 Hard

Ring Row, Dips and Muscle Up Free Play (12 min)

  • 2x5 Kipping Rings to Chest
  • 2x5 Kipping Rings to Hips
  • 1x5 MU Transition OR 1x5 MU Floor Transitions
  • 1x5 Negative Muscle Ups
  • Muscle Up Attempts

(E) Set-Up and and Review for Thrusters and Speed Sumos

(F) 5 Rounds Max Thrusters 85/60, 20s ON, 40s OFF

Partnered up, one minute would look like this:

  • 0-20 Partner 1
  • 20-30 Switch to Partner 2
  • 30-50 Partner 2
  • 50-60 Switch to Partner 1

(G) Dynamic Sumo Deadlifts: 10<,9<,8<,7<,6< @45-60% of 5RM ... Once you slow down, YOU STOP ... Speed is king here.

Jackie. Woman in the machine. Dips. Photo by Rafael Vega

WOD: Thursday, September 11, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min)

(C) GymNASTY Holds (3:30 min)

  • 50 Hollow Rocks
  • 50 Supermans

(D) Dynamic Sumo Deadlifts  5x10 (or <) @45-60% of 5RM ... Once you slow down, YOU STOP ... Speed is king here. (11 min)

(E) Max Thrusters @ 75/50 in 15s, 30s, 45s, 20s, 35s, 50s (12 min)

  • Partner up, one set every 2 min
  • Partner tells you when to stop
  • Record all intervals separately ... this is what goes on the board today

(F) 400m Jog + 500m Easy Row ... If running short on time, skip and move to (G)

(G) 11x 125m Row Sprints

Anne. Overhead Squats. Photo by Rafael Vega