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Extra Credit 5.13.19

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Monday 5.13.19

WOD: “Seven Deadly Sins”

Extra Credit:
Pull-ups:
3 sets / arm of 10 Bent Over Rows
3 sets of 100% of your Unbroken set with a Blue Band @ 30×1 Tempo (3 seconds down)
* Rest as much as you need between sets
Muscle-ups:
3 sets of Ring DIps – there will be not set number on this, but you should leave 2-3 reps in the tank after each set. If you have less than 3 Strict Ring Dips, use a band for this.
3 sets of 3 reps Banded Ring Turnovers
* Rest as much as you need between sets

 

Tuesday 5.14.19

WOD: “CFPB Triathlon 2.0”

Extra Credit:
10 min EMOM:
1 Squat Snatch @ 70-75% of your 1 Rep Max

* Base this weight off of your current 1 Rep Max. We will be building in percentages throughout the next couple of weeks. You can perform this WOD outside on the rubber if you wish. If you plan to stay inside to lift, please be courteous the coach and do not drop the weights while they are talking. Take some time to work up to your weight and stay there for all of the sets.

 

Wednesday 5.15.19


WOD: “Pulling Teeth”

Extra Credit:
Every 1:30 for 6 Rounds perform 1 Push Jerk + 1 Split Jerk
*Build up to a decent starting weight, and you may choose to add weight during each of the 6 sets. Use this strength to focus on driving yourself down underneath the bar.

 

Thursday 5.16.19

“Body by Jake”

Rest Day / Active Recovery

 

Friday 5.17.19

WOD: “Quadruple Double”

Extra Credit:
4 Rounds (Not for Time):
5 D-Ball Squats + :30 Front Hold
20 GHD Sit-ups to Parallel
10 Cal Ski Erg

 

Saturday 5.18.19

WOD: “Macaroni and Cheese”


Extra Credit:
10 min AMRAP of “Cindy”
* “Murph” is one week away! This workout will give you a quick little practice run (minus the runs) into “Murph” and also offers a good way to split the reps up.