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Extra Credit

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Monday 7.08.19

WOD: “1, 2 Step ”

Extra Credit:

Pick ONE of the following, and complete 5 sets:
A.) 4-6 Strict Toes to Bar + 4-6 Kipping Toes to Bar
B.) 5 Toes to Bar + 4 Pull-ups + 3 Chest to Bar Pull-ups
C.) 5 Strict Pull-ups + 5 Pull-ups + 5 Bar Muscle-ups
*Numbers can be adjusted as needed, but work on moving fluidly throughout each different movement. Ideally we are staying unbroken, which might affect the number of reps you choose. However, don’t push yourself and risk your grip giving out.

 

Tuesday 7.09.19

WOD: “Free Labor”

Extra Credit:


6 x 400 m Run
– Rest 1:30 after each run
*If you know your mile PR time, base it off that. For example – if you have an 8:00 min mile – try to complete each 400m run in 2:00. This may feel like “pacing” and that is good – learn to do so.

 

Wednesday 7.10.19
WOD: “Raise the Roof”

Extra Credit:

On a 13 minute Clock:
Min 1-3: 3 Squat Cleans @ 75%
– Rest 2:00 (change weights)
Min 4-6: 2 Squat Cleans @ 80%
-Rest 2:00 (change weights)
Min 7-9: 1 Squat Clean @ 85%

*Minute 1 you will perform 3 squat cleans. Same with minute 2 & 3. Then rest two minutes – perform the same format for the rest of the lifts, adding weight and decreasing reps as you go.

 

Thursday 7.11.19

WOD: “Triple Header”

Rest Day / Active Recovery

 

Friday 7.12.19

WOD: “Wingardium Leviosa”

Extra Credit:

Complete in ANY order you wish:
DB Bent Over Rows:
* 3 sets of 12 reps / side
DB Alt. Bicep Curls:
* 3 sets of 10 reps / side
DB Overhead Tricep Extensions:
* 3 sets of 15 reps

 

Saturday 7.13.19

WOD: “Mr. Clean”

Extra Credit:
Complete 5 sets of 2 reps at 90-95% of your 1 Rep Max Bench Press*
*After each set perform 15 Banded Tricep Push-Downs (USE A SPOTTER)