2/12/2020 - WOD A


Workout
WORKOUT
AMRAP x 7 MINUTES
1-2-3-4...and so on
Bar Muscle-Ups
2-4-6-8..and so on
Hang Power Clean (155/105)|(115/75)

-Rest 3:00-

AMRAP x 5 MINUTES
Pick-Up Where You Left Off!

(Score is Rounds + Reps)
FINISHER
3 SETS
30 MB Russian Twists or 15/15 Side Throws
20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure)


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"A. shoulder work.  
3 rounds for quality
30 external rotation each arm
15 ring rows with 3 second negative
2 pull up negatives


B.  3 sets
max strict pull ups
super set with max banded pull ups
Rest :90
Intent-  looking for good clean movement on part a.  part b youre looking for 5 plus reps on the strict pull ups.  Use a band if needed.  Then immediately in to a banded pull up or heavier banded pull up.  So if you use a black band for your first set use a purple band for the superset"                                                                                                                
A.  Behind the neck pull ups.  Likely all band assisted
15. 2 up and down
12 w 2 up 2 down
1/2+1fullx8
10 reps
10 then drop set to failure. 

B. Supinated bent over row
15
3 w 3 up down plus 3 fast x 3
12 heavy
12 heavy
55 rep death set. 10 down to 1 with final second hold at top

C. 3x30 s
DB pull over. 

2/12/2020 - Boot camp


Workout
WORKOUT
AMRAP x 14 MINUTES*
10 Box Jump Overs
100m KB Cross Body Carry**
10 Russian KBS

*Goal is to move perfectly through all 14 mins.
**One KB in Front Rack position and one KB in Overhead position. Switch positions at 50m.

(Score is Rounds + Reps)


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Comments

Angelo Del Giudice

Angelo Del Giudice 1 week, 1 day ago / Reply

2/12/2020 - WOD A: 8 + 16
Notes: 8 reps into 16 hang cleans

Stephanie Ross 1 week, 1 day ago / Reply

2/12/2020 - Boot camp: 3 + 10
Notes: 3 rounds + 10 (12” Box stepovers) + 60 meter carry with two 18# KB

Nicole Bouchard

Nicole Bouchard 1 week, 1 day ago / Reply

2/12/2020 - WOD A: 7 + 3
Notes: 85# Banded Kipping pull-ups

Michelle Vegliante

Michelle Vegliante 1 week, 1 day ago / Reply

2/12/2020 - WOD A: 7 Rounds
Notes: Rx weight @ 105 Jumping bar MUs

Joseph Persechino 1 week, 1 day ago / Reply

2/12/2020 - WOD A: 7 + 2
Notes: 2 MUs into the set of 8.

Jeffrey Matthews 1 week, 1 day ago / Reply

2/12/2020 - WOD A: 7 + 2
Notes: 115 lbs for power clean Jumping muscle ups (1 bar muscle up in warm ups)

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