Gymnastics Skills Warm-Up
Every minute, on the minute, for 9 minutes (3 sets) of:
Minute 1 – Toe Slide Press Handstand x 5 reps
Minute 2 – Box Bridged Handstand Push-Up x 10 reps
Minute 3 – Ring Dip Scaled x 15 reps
Followed by. . .
Three rounds of:
Push-Up to 8″ Deficit x 10 reps
Reverse Dips on Box x 20 reps
Headstand on Wall x 30 seconds
Rest 60 seconds between rounds
A.
Every 3 minutes, for 15 minutes (5 sets):
4 Front Squats + 2 Jerks
*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 75% of 1-RM Clean & Jerk
B.
For time:
100/70 Calorie Row
80 Wall Ball Shots (30/20 lbs)
60 Toes-to-Bar
40 Single-Arm Dumbbell Push-Press (70/50 lbs)*
20 Alternating Dumbbell Snatches (70/50 lbs)
*20 reps each arm alternating every 5 reps.
C.
Every minute, on the minute, for 12 minutes (4 sets) of:
Interval 1 – V-Up x 30 seconds
Interval 2 – Hollow Rock Hold x 30 seconds
Interval 3 – Russian Twists x 30 seconds
Warm-up done
A. 175/175/175/185/185#
B. 23:08
C. Done 2 rounds
Did again today:
A. Done 60, 60, 60, 65, 65 kg
B. 17:30 mins, WBS 10kg (20,10,10,10,10,10,10) TTB -> sit-ups, 17.5kg DB
a) 70 and 80kg;
b) team wod, 2 rounds, 28:58;
c) done.
Warm up: done (scaled, 5 hspu, max ring dips 15, 13, 9; 10 reverse dips)
A. Done 55, 60, 60, 65, 65
B. 24 mins, WBS (20,10,10,10,10,10,10) TTB (20,10,10,10,10,10,5,5)
C. skipped; no time
A. Done with a nice pump right away
B. Done but from ground with a full clean+3 FS+ 2 jerks
C. 19:52 with a 12kg Wallball and 25kg DB
D. Done
A. 175 185
B. 20:34 with 60# DB
C. Done
Gymnastics warm-up – done with some parts scaled on 8/23
Great workout thanks!
Comp class at my gym Wed nights!
A. 100/100/100/110/110
B. 29:19 40lb DB for snatches and Push press
C. done
Warm Up: Done but downscaled (first time HSPU…)
A. up to 52 KG
B. 24 minutes
C. Skipped
Warm Up: Done
A. up to 52 KG
B. 24 minutes
C. Skipped
Warm Up: Done
A. 1-3: 175 lb
4-5: 185 lb
B. 29.28
C. Done
A. 135-145lbs did a push jerk + split jerk.
B. Rx 21:40. Soooo happy to do this rx, I totally thought I wouldn’t be able to do the push press with 50lb DB but I did!!!! Slow on the t2b, but really happy with my efforts and it was actually a fun workout! Thanks Tino!
C. Done but just 20 second stations.
A. 1-3 90kg
4-5 97.5kg
B. 22:09 with 9kg WB and 22.5kg DB (heaviest available at gym)
C. Done
Warm up: Done
A: 1-3: 155, 4-5: 165
B: 24:45
C: Done
Warm up: Done
A. 205/205/205/215/215
B. 25:27 Rx
C. Done
Gym warmup done
A. 4 front squat + 2 Jerk : 75/77,5/77,5/82,5/82,5kgs
B. 25’48 RX
These Wall ball after all these cal row were spicy
C. Done ???
A) 235,235,235,255,255
B) 16:42
Broke too much on wall balls, but dB snatches felt as easy as 50’s cycling through.
А 80.85kg
A. 230, 245
B. 20:33 – #65 DB because it’s the heaviest we have. Felt sluggish the whole time.
A. 125/125/125/135/140
B. 22:05Rx