WODS 2/24/20 to 2/28/20

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Monday February 24

TTB skills!

“Black and Tan”
3 Rounds:
9 DB Front Squats 50.35
7 Toes to Bar
5 Lateral Barbell Burpees

400m run

3 Rounds:
9 DB Front Squats 50/35
7 Toes to Bar
5 Lateral Barbell Burpees

400m run

3 Rounds:
9 DB Front Squats 50/35)
7 Toes to Bar
5 Lateral Barbell Burpees

400m run

Today we work on TTB skills at the beginning of class! We learned a ton of drills over the weekend at our gymnastics course to help you all connect them!
Be smart on the pacing of today’s wod. If you’re getting worn out on the first set, back off! Try and maintain consistent times across all three sets.

 

Tuesday February 25

“Cleaning Day”

5 min AMRAP
Bike/row 15/12
9 Power cleans 115/75
Rest 2 min
5 min AMRAP
Bike/row 15/12
7 Power cleans 135/95
rest 2 min
5 min AMRAP
Bike/row 15/12
5 Power cleans 155/105
2 min rest
Bike/Row 15/12
3 Power cleans 185/125

The weights go up each round but should never be at failure weight. The goal is to go hard on the bike row. Scale the weight so you can really send it. Be quick on your weight changes. 2 min isn’t very long!

 

Wednesday February 26

Back squat 3×10 70%

“25 to Life”
3rds
25 Wallballs 20/14
25 Box Jump overs 24/20
10/8 strict pullups

This is our last week to squat before we test our 1rm Front squat next Monday. Leave a little bit in the tank on them. It should be hard, but not crushing., The wod is meant to be on the shorter side. Most people will need to rest some on the pullups. Use this as a recovery and try and do the wallballs unbroken.

 

Thursday February 27

5 Press+5 Push Pressx4 sets stay as close to 1rd every 3 min as possible

5 Press+5 Push Pressx4 sets stay as close to 1rd every 3 min as possible

“Refrigerator Perry”
12 min AMRAP
8 DBall over shoulder
30 DU
SOL carry 50/35
30 Du

We are going to start doing a pressing focus similar to this in order to build strength to do HSPU and other gymnastics moves. With the combo of extra arm work and skill progressions, I am hoping we can get some people major progress on their gymnastics.

 

Friday February 28

Bar muscle up skills!

7 min AMRAP
“The Patriot”
7 Deadlift 225/155
25 Air squats
4 Bar muscle ups
rest 5 min
7 min AMRAP
14 KBS 70/53
14 Goblet Lunges
3 Bar Muscle ups

Practice makes perfect! Expect more days with gymnastics skills in them. Today gets us some exposure to deadlift at a medium weight, as well as some single leg work. This should have us primed and ready for 1rm FS Monday!