Friday, 11 August 2017 WOD

4 Rounds for time:
500m Row
15 Hand Stand Push-ups
1 Rope Climb

4 Rounds for time:
500m Row
10 Box Assisted Hand Stand Push-ups
3 Scaled Rope Climbs

Scaling Tips: Push the pace on the rower. Find a variation of the handstand push-ups and rope climbs that challenge upper-body gymnastics strength. If you can complete 10 unbroken parallette handstand push ups, start the workout as-prescribed. If at any point you cannot do 2 unbroken reps on parallettes, finish the workout with regular handstand push-ups.




Thursday, 10 August 2017 WOD

Lifting Day!

Front Squat


Tips: Less experienced athletes should focus on technical consistency instead of load. Experienced athletes should try for a new record by the fourth or fifth set. Focus on excellent technique on every set.  If you’re a beginner, focus on mechanics instead of loading. The last rep of each set should feel challenging, but you should be able to complete it without any degradation in technique.

Monday, 07 August 2017 WOD

5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on kettlebells
10 push jerks

Men use 2 – 53lb kettlebells for the farmers carry and push jerks.
Women use 2 – 35lb. kettlebells for the farmers carry and push jerks.

Men use 25-lb. kettlebells for the farmers carry and push jerks.
Women use 15-lb. kettlebells for the farmers carry and push jerks

Scaling Tips: Choose a load that allows you to complete the farmers carry and push jerks unbroken during the first round. Use a push-up variation that allows you to complete the first round in 2 sets or less. During the later rounds, expect to use multiple sets to complete each movement. If you are performing 2 reps or less at any time, consider modifying the movements further.

Saturday, 05 August 2017 WOD

12 minute ladder of:
1 kipping muscle-up
5 medicine-ball cleans
2 kipping muscle-ups
10 medicine-ball cleans
3 kipping muscle-ups
15 medicine-ball cleans
4 kipping muscle-ups
20 medicine-ball cleans
Etc., adding one muscle-up and 5 med ball cleans each round.

Rx= 20/14 med ball
Scaled=14/10 med ball

Tips: If you can’t do a muscle up yet, use a variation of the transition drill and discuss with the coach for additional tips for movement.  If you can do kipping muscle-ups, try to challenge yourself with strict reps. If you can do strict muscle-ups, try adding load. Use your warm-up to find a load for the medicine-ball cleans that allows you to complete 15 unbroken reps with flawless technique.

During your warm-up, experiment with foot position in the transition drill. Moving your feet away from you will increase the difficulty. Use a position that is challenging but allows for smooth execution. During either your warm-up or cool-down, consider including push-ups and ring rows to begin developing the necessary strength for the muscle-up.