WOD for Thursday, Jan 18, 2018

Gymnastics Skill 18-01-2018

Gymnastics Skill Work
EMOM 6:
ODD Minutes: 20s Handstand Hold
EVEN Minutes: 10 Pistols (total) (alternating or one side at a time).

Conditioning 18-01-2018

AMRAP 20 w. a partner:
60s Row for Max Calories
– 1 Athlete rows 60s Max Cals while their partner rest for 60s.
(60s Transition between AMRAPs)
Then,
AMRAP 4 w. same partner:
Turkish Get-ups (24/16kg)
– 1 Athlete completes a rep on each side then alternates.

  • Score = total calories + total TGU
  • Alternate Options: Rowing = 200m Run, Assault Bike, 60s Sledpush (moderate) or Ski Erg

Extra Credit 18-01-2018

3 Rounds of:
30 Banded Pull-aparts
15 Banded Pulldowns
10s Side plank on each side between sets.

Open Gym

Make a note of your achievements in 'Open Gym'

Weightlifting Class 18/01/2018

General Warm-Up
Oly Warm-Up
Split Jerk Footwork Review
Push Press + Split Jerk Behind the Neck Practice
Push Press + Split Jerk Practice
Linking the Clean and Jerk together

Further reading:
https://www.catalystathletics.com/exercise/88/Push-Press-Behind-The-Neck/
https://www.catalystathletics.com/exercise/213/Jerk-Behind-The-Neck-Split-Jerk-Behind-The-Neck/
https://www.catalystathletics.com/exercise/87/Push-Press/
https://www.catalystathletics.com/exercise/60/Jerk-Split-Jerk/

Vastaa