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“Nancy”
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Come into the gym for skills development.
We will be teaching/practicing:-
- Handstand progressions
- Kipping Pullup progressions
- Rowing technique
Three rounds for time of:
Row 1000 meters
20kg Thruster, 50 reps
30 Pull-ups
Post time to comments.
If you do not have access to a rower substitute 100 SDHP with a 20kg bar for each row
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Three rounds for time of:
Run 400 meters
30kg Snatch, 12 reps
21 Pull-ups
Post time to comments
Warmup with Burgener Warmup & kipping practice.
For extra challenge, make the pullups chest touches bar.
Come into the gym and do some skills work.
We are teaching/practicing:-
- MB Clean
- Deadlift
Deadlift appears in many workouts and across a broad spectrum of reps and load schemes. IT IS AN ESSENTIAL SKILL. Today is an opportunity to work different reps/sets/loads as practice for the demands of the various benchmark workouts. After you have practiced your technique under moderate loads, pick a rep/load pattern that you most fear and experiment with new ways to attack it. For example, “Diane” has 21-15-9 rounds of 100kg deadlift … how much load can you lift for 21 continuous reps? or how many reps can you do of 100kg without stopping? Use this session to discover your current boundaries so you have more information to work with in scaling decisions the next time a deadlift wod rolls around.
