Gym WODs

Four rounds for time:
5-10 Pull Ups
12 Hollow Rocks
20 Dumbbell Deadlifts
80FT Bear Crawl

Keep the Pull Ups at a rep scheme that remains consistent and unbroken throughout the WOD.

For time:
15 Burpees
200 Single Unders
30 Push Press
400m Run
50 Air Squats
400m Run
30 Push Press
200 Single Unders
15 Burpees

Scales:
-Non-pushup Burpees
-25/25/25/25/25/25 Single Leg Hops

"Summer Trio Competition"

I've just put some of the final touches on the Summer Trio Competition for next Saturday (Aug 15) and the day looks GREAT!

There will be 4 total scored events the day of.

We'll be meeting under the trees at 7:30 AM, briefing the WODs then kicking off the first heat of the Competition at 8:00 AM.

Please plan to bring plenty of water and sun protection.

More details over the next week.

--

Plus... here's a hint for you:

One of the WODs includes Double Unders - the official Scale is 2-foot Lateral Hops over Dumbbell 1:1 reps.

You can do a couple of things with this information:

1. Practice your Double Unders
2. Practice your Lateral Hops

Here's how I would suggest improving either movement.

-Set a timer to beep every :60.
-Choose a number of reps that is VERY manageable to complete unbroken.
-Repeat for 8 rounds.
-If you can complete 6+ of the rounds without missing reps, increase by 2-3 reps for next time.
-Complete this interval skill training 3-4 times per week.

The key point is to focus on Quality reps at first, not so much the Quantity. The reps will come soon after ;-).

Good luck!

20 minute AMRAP:
10 Pistols (or Cossacks Squats)
15 Hollow Rocks
20 FT Handstand Walk
20 FT Seal Walk
:40 Headstand
150 Single Unders

Scales:
-5/5 Cossacks Squats or Single Leg DL for Pistols
-5/5 Handstand Kick Ups for HS walks

4 rounds for time:
2/2 Turkish Get Ups
25m Overhead Carry
5-10 Push Ups
10 Lunges
50m Racked Carry
5-10 Push Ups
10 Lunges
100m Farmers Carry

Rotate every 18 minutes:

A) Build to a 3RM Cluster.
Add weight every other round in manageable chunks to set a 3 rep max.

B) 4-5 rounds:
5/5 Renegade Rows
5 Standing Vertical Jumps
20 Steps Cat Crawl with Tennis Ball

15 minute AMRAP:
10 Pull Ups
15 Kettlebell Swings
20 Sit Ups
300m Soccer Ball Dribble

Scale:
-10 ring rows, or 7/7 bent over rows for pull ups

2:30 of work, 2:00 of rest, x4 rounds:
10 Dumbbell Push Press, total
25 Double Unders

Switch arms every other round, or split the reps between arms each round.

Four rounds for time:
10 Toes to Rings
10/10 Dumbbell Floor Press
15/15 Dumbbell Deadlift
40 Double Unders

For time:
600m Run
20 DB Lunges
Max DB Press reps, each arm
400m Run
16 DB Lunges
Max DB Press reps, each arm
200m Run
12 DB Lunges
Max DB Press reps, each arm