Blog Search

Jackmerius Tacktheritrix

By: 0

Skill: Tabata hold x 3 (4 min at each station)

Tabata 1: L-Sit Hold Hanging from rig (sub – off dip station, knees bent, between boxes) EXTRA CREDIT: Off paralletes – but must be straight legged

1 min rest/transition

Tabata 2: Hollow hold (sub – knees bent)

1 min rest/transition

Tabata 3: Plank hold (sub – pillar, off box) EXTRA CREDIT: Side Plank Alt or weighted)

WOD: For time

50-40- 30-20- 10

Double unders (reg subs )

50ft – 40 ft – 30 ft – 20 ft – 10 ft

HS walk (sub- 5 -4- 3- 2- 1 of wall walks or around the box OR 50-40- 30-20- 10 plank shoulder taps)

Score: Total completed tabata rounds/ time

CFL 7/21

By: 0

Skill: Accumulate one of the following in as few of sets as possible

20 Strict Pull ups

30 Banded Pull ups

40 Rouge Bar Pull ups

50 Ring Rows

WOD: 2 Rounds

15/12 Cal Row

15 Deadlifts 135/95

15 Burpees

Rest 3 to 4 mins, let class size dictate rest

Score is pass/slowest time

No Filter Needed

By: 0

Strength: Strict Press 1rm 15 min or less

1-1- 1-1- 1

WOD:

EMOM for 12 minutes of:

Min 1: 12-15/8- 10 Bike cal

Min 2: 8-10 S20 135/95

Min 3: 3-5 Bar/Ring Muscle-ups  (Go with the weaker movement) (sub – Chest to ring for athletes close to ring MU – Assisted BMU for athletes close to BMU, 3-5 pull ups + 3-5 dips)

Min 4: Rest

Score: Strict press 1rm/total reps

 

CFL 7/19

By: 0

Skill: 8 rounds of :20 on, :40 off

Handstand Hold

Wall Walk Hold

Pike off a box Hold

Plate OH Hold 45/25

*Review all movements, have members pick one

WOD: 3 Rounds

3 min AMRAP

8 Hollow Rocks

7 Push ups

6 KB Russian Swings 70/53

Rest :90

Score is Completed Rounds/Lowest Rounds + Reps of the 3 Amraps