Gymnastics Skills Practice – Pick 2 or 3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.
Five rounds for max reps of:
60 seconds of Burpee Pull-Ups
60 seconds of Ring Dips
60 seconds of Box Jump Overs (24/20)
Rest 60 seconds
*Keep track of your reps per each round (5 rounds total).
*A “Round” = Box Jumps + Ring Dips + Burpee Pullups
Take 12 Minutes to build to today’s 1-RM.
*Last day for the monthly challenge.*
7 Rounds For Time:
2 Clean & Jerks (165/125)
7 C2B Pullups
20 Double-Unders
1 Snatch (165/125)
7 Toes-To-Bar
*On 7/27/2017 at 8:45 pm, we welcomed our beautiful daughter Ensley Marie into the world. This WOD is to celebrate how overjoyed we are to have her in our lives! We love you Ensley!!!
*Use one bar, the same weight for the clean and jerks/snatches.
**For scaling, the snatch weight should be heavy for you. For most people this will be close (85% +) to their 1 Rep Max.
For Time:
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
100m Run
*Partner 1 completes 10 reps and 100m run, then partner 2
completes 10 reps and 100m run and so on…
1 min on one minute off for 30 minutes:
Spades: American KB Swing RX+ 70/53 53/35
Clubs: Goblet Squats RX + 70/53 53/35
Hearts: Pull-ups
Diamonds: Burpees
Aces: Walking Lunges
1 min on one minute off for 30 minutes:
Spades: American KB Swing RX+ 70/53 53/35
Clubs: Goblet Squats RX + 70/53 53/35
Hearts: Pull-ups
Diamonds: Burpees
Aces: Walking Lunges
**A deck of cards will be placed in a box for athletes to chose from each round.**
**All athlete take a card…DO NOT PUT IT BACK UNTIL ALL CARDS HAVE BEEN DRAWN**
**Whatever suit the card is, that is the exercise the athlete will do for 1 minute**
**Jokers are athletes choice**
**After the minute, write down your reps, then go draw a new card**
1 min on one minute off for 30 minutes:
Spades: American KB Swing RX+ 70/53 53/35
Clubs: Goblet Squats RX + 70/53 53/35
Hearts: Pull-ups
Diamonds: Burpees
Aces: Walking Lunges
Wave Burpees
then follow the leader through (3x):
1. Dot Drill
2. Box Jump Overs (use your hands)
3. Speed Ladder
4. Bear Crawl
*Foot Balance in Presses
WOD:
With a partner, alternating FULL rounds, AMRAP16:
8 DB Box step ups
6 Shoulder press (on top of the box)
4 Renegade rows
2 Pushups
WARM UP:
3 Rounds:
Jog 100m
7 Push Ups
15m Broad Jumps
8 Cossack Squats
Complete 100 Burpees For Time
*Take 12 – 15 Minutes to build to a Heavy 1-Rep for the day.
**NO Re-Dip, like a Push Jerk**
Set 1 – 4 Reps
Set 2 – 3 Reps
Set 3 – 3 Reps
Set 4 – 2 Reps
Set 5 – 2 Reps
Set 6 – 1 Rep
Set 7 – 1 Rep **If Needed**
For time:
Row 1000 Meters
“immediately” followed by…
Three sets of:
10 Push Presses (95/65 lbs)
15 Box Jumps (24″/20″)
“immediately” followed by…
40 Toes to Bar
Every four minutes, for a total of six sets, complete:
Bike/Row: 30/20 Cals, Run 400 Meters
Then…
10 Overhead Squats (135/95 lbs)
…Rest the remaining time in the 4 minutes.
*Rx = 2 Rounds of Bike/2 Rounds of Row/2 Rounds of Run. (6 Rounds Total in no specific order)
*Score = 1 Rep per 10 meters of running, 1 rep per Calorie on bike or rower, 1 rep per OH Squat.
2 Rounds:
1 min plank
10 Mountain Climbers
5 burpees
10 Jumping Jacks
Thrusters/Squats
*Below Parallel
*Knees Out, Over Toes, NOT in.
400 M. Run
20 DB Thrusters
15 Calorie Row
20 Burpee Box Jump-Overs
*Take 12 Minutes to build to a 1-RM Clean & Jerk.
Suggested Reps: (ALL Singles)
Set 1 – 5 (Light)
Set 2 – 3 (75%)
Set 3 – 3 (80%)
Set 4 – 2 (85%)
Set 5 – 1 (90 % +)
Set 6 – 1 (90 % +)
Set 7 – 1 (90 % +)
Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
*At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 4 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.
crossfitnorthcloud.com