WOD

July 31, 2015 – Form

Workout of the Day

A.
On the minute, for 9 minutes, complete:
Minute 1 – Leg Raises x 7 reps
(Keep your legs as straight as possible during each rep. Lift to a minimum of 90 degrees to the floor.)
Minute 2 – Handstand Push-Ups x 5 reps
(If you don’t have your handstand push-ups yet, scale with 3 negatives.)
Minute 3 – Strict Pull-Ups x max reps
(No kipping. Focus on ensuring each rep is as clean as possible.)

B.
For time, complete:
1200-Meter Row
1200-Meter Run
800-Meter Row
800-Meter Run
400-Meter Row
400-Meter Run

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July 31, 2015 – Function

Workout of the Day

A.
On the minute, for 9 minutes, complete:
Minute 1 – Strict Toes to Bar x 7 reps
Minute 2 – Handstand Push-Ups x 5 reps
Minute 3 – Chest-to-Bar Pull-Ups x 3 reps

B.
For time, complete:
1200-Meter Row
1200-Meter Run
800-Meter Row
800-Meter Run
400-Meter Row
400-Meter Run

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July 31, 2015 – Focus

Workout of the Day

AM Session

To completion:
1200-Meter Row
1200-Meter Run
800-Meter Row
800-Meter Run
400-Meter Row
400-Meter Run

PM Session

A.
Three sets of:
1 Muscle-Up + 3 Ring Dips
(Ring dips are performed from the top of the muscle-up.)
Strict Handstand Push-Ups x 5 reps to 3″ deficit
Recover as needed

B.
Three sets of:
Tall Jerk x 3 reps
Recover as needed
Jerk Balance x 3 reps
Recover as needed

(Keep these movements light and focus on proper mechanics.)

C.
Every two minutes, for 12 minutes (6 sets), perform:
Jerk x 1 rep

Climb through the six sets to a heavy single.

D.
For time, complete:
400-Meter Walking Lunges

 

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