WOD 4/22/14

Hollow Body and Arched Body Practice and Drills Be prepared to have some very sore abs.  This drill is one of the most basic strength exercises for gymnastics movements and VERY FEW non-gymnasts do it well.  Most can’t do it at all.  (hint: pikes aren’t hollow body) Then: 5 rounds for time of: 10 Wall…

WOD 4/21/14

Dynamic Effort Lower Body Front Squat 8 x 3 at 60% Squat deep as possible, hold bottom for 3 seconds and stand up quickly as possible Banded Deadlift 7 x 1 at 60% Then: Complete as many rounds as possible in 10 minutes of 5 Squat Cleans, 155/115 lbs 5 Deadlifts, 155/115 lbs Buyout Bar…

WOD 4/17/14

Every 1 min for 10 mins do:muscleupmeme
2 Power Snatches, 70% 1RM
2 Overhead Squats, 70% 1RM
1 Squat Snatch, 70% 1RM
Then:
Complete as many rounds as possible in 20 Minutes of:
 5 Deadlifts, 135/95 lbs
3 Power Cleans, 135/95 lbs
3 Shoulder-to-Overheads, 135/95 lbs
10 Burpees
Buyout
2×200 Tire Drags

WOD 4/16/14

Max Effort Lower Bodymikebelldead495
Sumo Deadlift : 1 Rep Max
Sumo Deadlift 4×8
Then:
Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 Wall Balls, 20/14 lbs
30 Double Unders
Buyout
Muscle Up Challenge
3×20 Straight Leg Deadlifts

WOD 4/15/14

RKC/SFG Snatch Complete 100 Kettlebell Snatches within a 5 minute time limit Men Open Class up to 60kg/132lbs – 20kg – 100/5min Men Open Class over 60kg/132lbs – 24kg – 100/5min Men Masters (50-64) – 20kg – 100/5min Men Seniors (65 and over) – 20kg – 50/3min Women Open Class up to 56kg/123.5lbs – 12kg…

WOD 4/14/14

Dynamic Effort Upper Body
Push Press 8×2 at 60% 1RM
Press 4×8
Then
3 rounds for time of:
10 Power Cleans, 135/95 lbs
10 Chest-to-bar Pull-ups
10 Lateral Burpee Over The Box Jumps, 24/20 in
Buyout
 
Tricep pushups 100
Muscle Up Challenge
Row 4×500 with 1 minute easy between 500m pieces

WOD 4/11/14

Dynamic Effort Lower Body Back Squat With Band 8×2 at 60% 1RM Band Deadlift 7×1 at 50% 1RM Then: Complete as many rounds as possible in 12 mins of: 5 Back Squats, pick load 5 Deadlifts, pick load 20 Burpees Buyout Muscle Up Challenge Row 4 x 4 min / 2 min easy Row four…