27 July 2017

A. 3 Sets: Single Leg Good Morning x 8 each leg Single Arm DB Push Press x 8 each arm Single Arm Ring Row Hold (at extension) x 20s Hip Extensions x 10 B. 5 Minutes of Skill Warm Up and Development: Toes-to-Bar – http://gymnasticswod.com/content/kipping-toes-bar-progression-pt1 – http://gymnasticswod.com/content/kipping-toes-bar-progression-pt2 C. For Time: 10 HSPU 20 Toes-to-Bar 30 Read more about 27 July 2017[…]

26 July 2017

A. Deadlift 8 x 50% 6 x 60% 4 x 70% 2 x 80% 2 x 90% Rest as needed B. 5 Minutes of Skill Warm Up and Development: Kipping Pullups – http://gymnasticswod.com/content/kipping-pull-progression – https://www.youtube.com/watch?v=W0piTcgcJY0 – https://www.youtube.com/watch?v=4ZJMblG5apg C. EMOM 18 Alternating: Min1: 100m Run Min2: 5 Dumbbell Burpee Box Step Overs (50/35) Min3: 10 Pullups

25 July 2017

A. 8 Minutes of Skill Warm Up and Development: Clean – https://www.youtube.com/watch?v=mEyoH5FV03s – https://www.youtube.com/watch?v=_AaSNARQPfE – https://www.youtube.com/watch?v=WHuiw4GvB0g B. Every 2 Minutes for 16 Minutes: Hang Clean + Clean Build to heavy. C. 5 Rounds for Time: 10 Hang Power Cleans (52/34) 30 Double Unders