WOD

Monday, January 27, 2020

Teams of 3

AMRAP in 15
5 Pull Up
5 Man Makers

Rest

AMRAP in 15
Row max meters

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Sunday, January 26, 2020

3 Sets, OTM
Turkish Get Up – R
Turkish Get Up – L
DU’s
10 Supine Row

5 Rounds
10 DBL KB Jerk
5 Burpees
1 Lap KB Carry
5 Burpees
Rest

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Saturday, January 25, 2020

5 Rounds

:30 HSPU
Rest
:30 Row / Bike
Rest
:30 T2B
Rest
:30 Power Cleans
Rest

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Friday, January 24, 2020

4 Sets
2 Rope Climbs
Rest
7 Thrusters
Rest 2:00

21 , 15, 9
Alternating DB Power Snatch 
Push Ups

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#FBF #flashbackfriday . | SKILL TRANSFER | . Often I see athletes struggle with rope climbs. This is usually from the athlete being in a more upright position on the rope, and pulling with bent arms. . Pulling with bent arms quickly leads to: ? Arm fatigue ? Smaller “bites” up the rope ? Athlete frustration . Thankfully, the knees-to-elbow exercise is a great way to build efficiency in the rope climb. . Benefits from transferring knees-to-elbow to rope climbs: ? Keeping arms straight places pulling power in the core. ? Much larger bites up the rope when compared to pulling with bent arms ? Larger bites = less time under tension . I hope you found this valuable. If so, #repost or tag someone who needs to see it. . Quickly access 350+ educational boards on the WBD Glossary – LINK IN BIO @whiteboard_daily

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Thursday, January 23, 2020

Partner WOD!

AMRAP in 10:
100 DU’s
60 Squats
 
AMRAP in 10:
4 Laps Farmers Carry 
40 Sit Ups
 
AMRAP in 10:
4 Laps D Ball Carry 
30 Box Jump
 
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| COACHING DRILL – DEMO | . “Penguin Taps” . When? Drilling the timing for #doubleunders . STEP 1: With your arms extended and hands by your side, palms open (looking like a penguin), jump in place. Tap your hands against your thighs at the TOP of each jump. . STEP 2: Same as above, but “double time” the speed of the taps. Tap your hands twice at the TOP of each jump. STEP 3: Same as above, but this time hold your jump rope as if you were going to be using it. At the top of each jump double shake the handles of the rope, keeping the movement in the wrist. . WHAT NOW? Start jumping rope as normal. While doing so, every fifth jump or so, transfer that timing you developed in the Penguin Taps drill to the speed of the rope. . Gear Featured: @GETRXD EZ Speed Rope . I hope you found this valuable. If so, #repost or tag someone who needs to see it. . Quickly access 350+ educational boards on the WBD Glossary – LINK IN BIO @whiteboard_daily . WBD is proud to be sponsored by @getrxd

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Wednesday, January 22, 2020

3 Sets

10 Bench Press
20 Sandbag Walking Lunge

 
3 Rounds
21 Cal Bike
12 Burpees
6 Muscle Ups
 
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A Breakdown of the Self-Spot Strict Muscle-up: ______________________________________________________ We use this progression in our @thegymnasticscourse Seminars as a progression for strict muscle-ups. It is also a great teaching tool to help athletes understand the movement pattern and strength requirements for the Strict Muscle-Up. •••• The pull to push: The objective here is to get the rings as low as possible so that as you’re transitioning you are coming Over the top and around versus straight up through the rings. The pull gets the rings below the chin. The push down on the rings gets them to the sternum. The rings should be in contact with the body and the body at an angle. The transition: The shoulders move around and over the top of the rings to the receiving position, the bottom of a ring dip. The chest should be tall with shoulder stacked on hips and head up with eyes looking to the horizon. Head/eyes should NEVER be looking toward the ground. This will cause the chest and shoulders to drop lower than you want to catch. Therefore, creating more work out of the dip or catching too low and missing the transition all together. The control decent to transition: When working the strict, the movement does not end with the lockout of the dip. For better strength and awareness, you want to work the decent as well. Coming down to the bottom of the dip, the feet are back behind the hips. The shoulders drop back behind the rings (body at angle). The rings stay close to the body and as you’re dropping the shoulders back you have to be PUSHING down on the rings. The start and finish position is with the shins and top of the foot flat on the ground, butt resting on calves and the body is directly under the ring attachments and knees in front of the rings. •••• @karhustrength @crossfittraining #thegymnasticscourse #strictmuscleup #muscleup #crossfit

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Tuesday, January 21, 2020

3 Sets
6 Romanian Deadlift
Rest
6 / Landmine Press
Rest

“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

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Monday, January 20, 2020

3 x Every 3 minutes on the minute:
1- 10 Toes to Bar + 50 DU’s
2- MB Clean + Shuttle Run
3- 20 DB Box Step Overs
4- 400m Run or 500m Row

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Sunday, January 19, 2020

3 Sets

10 DB Bench Press
Rest
Lap KB Front Rack + Suitcase  Carry
Rest
4 Rounds
12 Dumbbell Thrusters
3 Lengths Prowler Push
Rest

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Saturday, January 18, 2020

AMRAP in 30

Run 400m
10 Strict HS Push Ups
15 Burpee Box Jump Overs
20 Cal Bike
25 DU’s
30 Cal Row
*WOD Courtesy of Invictus Masters June 2019.

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