WODs
 | Tue, May 2 2017 |  |
| Group WarmUp 13 | 20170502 Stamina Conditioning | 20170502 MetCon | 20170502 Gymnastics | 20170502 Power Hour |
Group WarmUp 13
(Time)
0:00-10:00
200M Run
10 Spiderman and Reach, each leg
8 Strict Pull-Ups
6 Walkouts
200 Meter Run
2 Rounds:
5 Strict Toes to Bar (or as high as you can via a knee tuck)
10 Pushups
15 AbMat Sit-Ups
20 DUs / DU Attempts
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20170502 Stamina Conditioning
(Weight)
10:00-25:00
1. Stamina Conditioning
10 rounds, every 90 seconds:
0:00 - 7 Toes2Bar+ 7 OHS;
1:30 - 7 Bar Facing Burpees + 7 Toes2Bar
3:00 - 7 Toes2Bar+ 7 OHS;
4:30 - 7 Bar Facing Burpees + 7 Toes2Bar
6:00 - 7 Toes2Bar+ 7 OHS;
7:30 - 7 Bar Facing Burpees + 7 Toes2Bar
9:00 - 7 Toes2Bar+ 7 OHS;
10:30 - 7 Bar Facing Burpees + 7 Toes2Bar
12:00 - 7 Toes2Bar+ 7 OHS;
13:30 - 7 Bar Facing Burpees + 7 Toes2Bar
Rx+: (115/85); Toes 2 Bar
Rx: (95/65); Toes 2 Bar
Rx2: (75/55); Knee Ups
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20170502 MetCon
(Check In)
25:00-40:00
2. Conditioning
21 HSPU, Rest 1:00
18 HSPU, Rest :45
15 HSPU, Rest :30
12 HSPU, Rest :15
9 HSPU
Rx+: Strict HSPU
Rx: Kipping HSPU
Rx2: Seated DB Press
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20170502 Gymnastics
(Reps)
45:00-55:00
3. Gymnastics Conditioning
3 Sets:
In a 2:30 minute window, complete:
Max Air Squats in 1:45, then
Max PullUps in remaining 45 seconds
Rx+: Sub Burpees for Air Squats + Chest to Bar
Rx: Pullups
Rx2: Ring Rows
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20170502 Power Hour
(Time)
0:00 - 20:00
1. Gymnastics Conditioning
3 Rounds:
15 HSPU
15 Thrusters (135/95)
15 TTB
15 Deadlifts (245/165)
15 Burpees
15 KBS (2/1.5 Pood)
15 Pull-ups
20:00-35:00
2. Barbell Conditioning
10 Snatches (155/105) or 65%
change weights
8 Snatches (185/135) or 70%
change weights
6 Snatches (205/145)
change weights or 75%
4 Snatches (225/155)
change weights or 80%
2 Snatches (245/175) or 85%
35:00-55:00
Run Conditioning
3 Sets:
4x 1:30 Run, :15 sec rest
Rest 1:00 between sets
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