Monthly Archives: January 2019

20190104

WOD:

6 SETS:

5 Muscle Ups

15 Box jumps (24/20)

200’ Bear Crawl*

 

*For the bear crawl, mark off a 25’ area on the floor and bear crawl down and back twice per round.

 

Scaling Options:

MU -> jumping MU -> MU transitions

Video courtesy of Gymnastics WOD.  If unable to do this for a scale, drop to burpee to jumping pull up

 

Box height -> 20/16 -> as needed

Bear crawl -> lower distance to 50’ ->10 In-place inchworms

 

Cool Down:

Doorway stretch – 2 min per side

 

Calf stretch on rig – 2 min per

20190103

WOD:

AMRAP 20:

8/6 Calorie Assault Bike

6 Power Snatch (115/75)

400M Run

 

Try to use the run as a recovery period.  Shake out the arms, loosen up the legs so you can sprint through the assault bike and snatch pieces.

 

Scaling Options:

Bar weight –> as needed

 

Run -> 500M row

 

Cool Down:

Couch stretch – 2 min ea

 

Roll out hamstrings – 2 min ea

20190102

WELCOME BACK!  NOW, LET’S DO WORK…

pic courtesy of Reddit

WOD:

New Year Chipper

50 Double Unders

45 Hand Rel pushups

40 Walking Lunges (20 each leg)

35 Box Jumps (24/20)

30 Deadlifts (135/95)

25 Pullups

20 Clusters (135/95)*

10 Ring dips

5 Power Snatches (135/95)

4 HSPU

3 Overhead Squats (135/95)

200 M run

1 Muscle Up

* Cluster = Squat clean thruster.

There is a lot of work in this WOD, so focus on the movement you are doing and get through the reps as quick as you can (unbroken if possible), then take a couple breaths before you go to the next move.  Try to do this through the whole WOD.

 

Scaling Options:

DUs -> DU attempts through 75 rope contacts or 50 “penguin jumps”

Hand Rel push ups->push up off bench

Bar weight ->as needed, but use same weight for all lifts

BJ -> 20/16

Ring dip ->bench dips

HSPU ->pike push up

Muscle Up ->burpee to C2B pull up-> burpee to jumping pull up

 

Cool Down:

Back extension on GHD -4X15

 

Leg bleeds x 3 min