Author Archives: skylands

2-17-18

Partner WOD- 25 Min AMRAP   EACH Partner completes a full movement before you move on…   P1: Hold Front Rack while P2 completes… 10 TTB 5 Burpees to Target   P1: Hold Back Squat while P2 completes… 10 HSPU 5 Alternating V-Ups   P1: Hold OH while P2 completes… 10 Box Jump Overs 5 […]

2-16-18

Skill: Handstands 10 Min to work w/ coach on HSPU For those who have HSPU… 9 Min EMOM Min 1: 5 Strict HSPU Min 2: 5 Paralette or Dumbbell HSPU Min 3: 5 Defecit HSPU OR 5 HSPU EMOM   Metcon: Repeat Open WOD 14.2 Min 0:00-3:00 2 Rounds of- 10 OHS    10 C2B Min […]

2-15-18

OLY: Split Jerks EMOM for 10 Min Complex: 1 Clean + Push Jerk + 1 Split Jerk @ 70% of 1RM   Metcon: For time… 50 Alternating DB Snatches 50 DB Front Squats 50 Broad Jumps over the DB 50 DB Lunges (DBs in farmer’s grip)   EMOM- STOP and do 1 of the following […]

2-14-18

** REMEMBER… BRING A VALENTINE FOR A FREE WORKOUT!! ** Power: Partner Deadlifts 5 Sets Building in Weight 5 Reps E2MOM   Metcon: Partner WOD 20 Min AMRAP 20 Partner Burpees (One partner holds plank on the elbows while the other does a burpee, then jumps OVER the partner doing plank!) 20 Partner Wallballs 20 […]

2-8-17

OLY: Split Jerks For 4 Minutes Every :30 Complete 1 Rep @ 65% Rest 2 Min and Change Weight For 3 Min Every :30 Complete 1 Rep @ 75% Rest 2 Min and Change Weight For 2 Min Every :30 Complete 1 Rep @ 85%   Metcon: 20 Min AMRAP of: 10 Box Jump Overs […]

2-7-18

Power: Deadlift 0:00- 8 @ 50% 2:00- 5 @ 50% 4:00- 5 @ 60% 6:00- 3 @ 70% 8:00- 3 @ 80% 10:00- 3+ @ 90%   Metcon: Repeat Open WOD 15.4 IN 8 MIN RX: 125/185 3 HSPU    3 Cleans 6 HSPU    3 Cleans 9 HSPU    3 Cleans 12 HSPU  6 Cleans 15 HSPU  […]