2.2 - 2.8

MONDAY

Interval based gymnastic workout , designed on increasing our recovery of specific muscle groups
.
GREEN

10 Tabata rounds per movement

Complete all 10 rounds before moving on to the next movement

Box Jumps 24/20
Knees to Elbow
Wall Ball 20/14
Pull ups
Burpess


BLACK

10 Tabata rounds per movement

Complete all 10 rounds before moving on to the next movement

Box Jumps 30/24
Toes to Bar
Wall Ball 20/14
Chest to Bar Pull ups
Burpess

STRENGTH

4 Super sets 

As heavy as possible, same weight across

5 Bent over rows

15 Banded Pull a parts



WEDNESDAY

 

Open WOD 13.5 we will be using this workout as a benchmark to compare to our previous score .

BLACK AND GREEN

Green use the same scale you used in your previous completion

Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc

 

STRENGTH

5 Super Sets

8 Bent over Rows

10 Ring Rows

15 Banded Pull a parts

 

THURSDAY

This WOD has some lighter weights which will allow for large sets and constant movement . separating right and left legs for pistols allows for recovery , constant movement , and pushing that lactic threshold .

GREEN

21-18-15-12-9-6-3

Hang Clean at a challenging weight

Step ups (R)

Step ups (L)

 

BLACK

21-18-15-12-9-6-3

Power Cleans 115/85

Pistols (R)

Pistols (L)

At the end of each set perform 3 Squat Snatches 115/85

 

SATURDAY

Working our upper body pressing strength/stamina while fatigued from rowing . Trying to maintain double unders with spent shoulders is a test of efficient technique

GREEN

3 Rounds

50 Calories

10 Strict Press at a challenging weight

50 Single Unders

 

BLACK

3 Rounds

50 Calories

20 Hand Stand Pushups

50 Double Unders

 

STRENGTH

GREEN


3 Max unbroken sets of
Rest as needed between attempts, do not change movements until all 3 sets are completed
-Pull-ups
-Dips
-Toes to bar
-Pushups

 

BLACK

4 Max unbroken sets of each movement
1 minute rest between sets , do not change movements until all 4 sets are complete
-Pull-ups with a 3 second pause at the top
-Dips with a 3 second pause in the bottom
-Toes to bar with a 3 second pause at the top
-Pushups with a 3 second pause 2" off the

SUNDAY

Working on non stop movement and small sets of a difficult gymnastic movement , unlike the beginning of the week this WOD will allow for constant movement  and no missed reps .

GREEN

100 Burpee Pull-ups

BLACK

30 Rounds
5 Burpees
1 Muscle up