WODs & News
Get our latest posts delivered to your inbox!
Upper Body, Gymnastics Strength Work
Spend 10:00 working on a movement that you'd like to work on. I encourage all of you in this group to do some YouTube watching and research some drills that you think will be appropriate for YOU and where you are along the progression train for that movement.
- Pull Ups (strict/kipping/butterfly)
- Muscle Ups (bar/ring)
- Push Ups
- Handstand Push Ups
- Handstand Walks
- Rope Climbs
- Lots of options...
Choose two movements that you'd like to get in some volume/practice. Plug them into the below EMOM:
EMOM x 10
Min 1 = 5 DB Thrusters (50/35) + 5 Reps of Your 1st Movement
Min 2 = 5 DB Power Cleans + 5 Reps of Your 2nd Movement
*I'm throwing out 5 reps of your movement, but if you need to cut that number down, or up, to something that is manageable that is totally fine. Or if you want to get rid of the DB movements prior to completing your movement reps, that's totally fine too. Just trying to give you an idea of something to do!
25/20 Calorie Ski/Row
15 Hinged Over Rows (using whatever weighted implement you're using for the thrusters)
10 DB/BB Thrusters
*I'm intending today's Thrusters to be practice for your thrusters for the nutrition challenge benchmark workout, so try to use the same weights as you did for that if you can. And if you're not in the challenge and want to just use a barbell instead of DB's, that's totally fine!
**The Hinged Over Rows are purposefully in there to work on strength in a WOD-style conditioning atmosphere. But also to allow you some active recovery before trying to attack your thrusters each round, and the same recovery post-ski/row! Use it for its intended purpose!
Post Results to the comments of this post.