All posts by Dre

5.27.17

Connectivity:
A1). 2×30 – Hollow/Arch Rocks w/PVC
A2). 2×15 – Hollow/Arch Kips on Rig
Skill Work:
Handstand Walking
** 15 minutes **
WOD:
On a running clock:
0 – 10 minutes;
1,000m Row
40 Russian KB Swings @ 32kg/24kg
10 – 30 minutes;
AMRAP – 20 minutes;
200m Run
8 kHSPUs
12 Single Arm DB Overhead Squats (6L+6R)
24 DU’s
Mobility Work:
Couch Stretch – 2 minutes per side
Bully Stretch – 2 minutes per side

5.25.17

Connectivity:
A1). 2×8 – Sots Press
A2). 2×6 – Goblet Half Y @2.5lb (6L+6R)
Weightlifitng:
Halted Snatch DL, Pause Pw Position Snatch
** Build to a heavy single – only 3 misses! **
WOD:
E.M.O.M – 10 minutes;
Pw Position Snatch + OH Sqaut @ 75% of Max above + 6 KB Russian Swings @ 32kg/24kg
Mobility Work:
Bully Stretch – 2 minutes per side
Couch Stretch – 2 minutes per side
Bonus Work:
5 Rds;
30 sec on / 30 sec off – Weighted Plank

5.23.17

Connectivity:
A1). 2×15 – Band Pull Aparts (Pronated & Supinated)
A2). 2×20 – Wall Facing Shoulder Taps
Skill Work:
Rope Climbs / Legless & Regular
** 15/20 minutes **
WOD:
FT;
50 Wall Balls @ 20lb/14lb
5 Rope Climbs
40 Wall Balls @ 20lb/14lb
4 Rope Climbs
30 Wall Balls @ 20lb/14lb
3 Rope Climbs
20 Wall Balls @ 20lb/14lb
2 Rope Climbs
10 Wall Balls @ 20lb/14lb
1 Rope Climbs
Mobility Work:
Couch Stretch – 2 minutes per side
Standing Calf Stretch – 2 minutes per side
Bonus Work:
ME L-Sit Hold
* 5 rds, take lowest time *

5.22.17

Connectivity:
A1). 2×15 – Hollow/Arch Kips on Rig
A2). 2×0:30 – Nose & Toes HS Hold
Gymnastic Prep;
E.M.O.M – 10 minutes;
5 Chin Ups
3 Strict HSPUs
WOD:
AMRAP – 9 minutes;
Power Cleans @ 155lb/105lb
Bar Facing Burpees
Mobility Work:
Hanging Lat Stretch – 2 minutes per side
Downward Facing Dog – 2 minutes per side
Bonus Work:
FT;
21-15-9
Ring Dips
DB Snatch @ 50lb/35lb

5.20.17

Connectivity:
A1). 2×15 – Band Pull Aparts (Pronated & Supinated)
A2). 2×20 – Wall Facing Shoulder Taps
Gymnastic Prep:
5 RFQ:
0:30 Hanging L Sit Hold
6-10 Hip Extensions
0:30 HS Walking or Box HS Walk Progression
WOD:
Team WOD – (2 person / reps split 50/50)
FT;
100 KB Swings @ 24kg/16kg
50 T2B
100 Lunges w/Slam Ball @ 30lb/20lb
50 Pull-Ups
100 Slam Balls @ 30lb/20lb
50 Weighted Sit Ups w/Slam Ball
100 Lunges w/Slam Ball @ 30lb/20lb
50 T2B
100 KB Swings @ 24kg/16kg
Mobility Work:
Couch Stretch – 2 minutes per side
Bully Stretch – 2 minutes per side

5.19.17

Connectivity:
A1). 2×30 – Hollow/Arch Rocks w/PVC
A2). 2×15 – Hollow/Arch Kips on Rig
Strength Work:
Front Squat – 7×3 @85%
WOD:
AMRAP – 12 minutes;
16 DB Snatch @ 45lb/35lb
8 Burpee Box Jump @ 24″/20″
12 Med Ball Cleans @ 20lb/14lb
Mobility Work:
Standing Calf Stretch – 2 minutes per side
Spider Man Lunge & Rotation – 2 minutes per side
Bonus Work:
“Tabata”
ME Airdyne Calories
** Score is total cals after 8 rounds

5.18.17

Connectivity:
A1). 3×12 – Hanging Straight Leg Raises
A2). 2×6 – Goblet Half Y @2.5lb (6L+6R)
Push/Pull Complex:
B1). 5x 3 SP + 2 PP (Building over 5 sets)
B2). 5×6 – Strict Chin Ups
WOD:
3 RFT;
50 Cal Row
30 Wall Balls @ 20lb/14lb
10 DL @ 275lb/205lb
Mobility Work:
Bully Stretch – 2 minutes per side
Couch Stretch – 2 minutes per side
Bonus Work:
5 Rds;
30 sec on / 30 sec off – Weighted Plank