Workout of the Day

Traverse




WODS for Mon Aug 24, 2015 [This Week’s Training]

Athletics WOD

“Nasty Girls”:
3RFT:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 135/95

Fitness WOD

Alternating Rounds with a partner, complete 4 rounds each AQAP:
Row 300m/250m
21 KBS 53/35
12 Burpees

Gymnastics WOD

A. Rope Climb – Complete 3 sets:
1 , 1 or 2 , 1 or 2 or 3
1) 1-4 Rope Climbs Using Foot Pinch – TnG off ground if multiple reps
2) 2-4 Legless Rope Climbs with Kip – Rest as needed
3) 1-4 L Rope Climbs – Tuck, Straddle, L – Rest as needed
B. Handstand Practice:
10min
Tripod > Headstand > Press into Handstand
or
Freestanding Handstand – Stay on one mat
C. E2M x 4 – Max Effort L-Sit on parallettes – Add plates under feet to increase difficulty


Mobility WOD

The Glute Fix:
Before Workouts
A) Floor Glute Bridge Unweighted
1-2 sets, 15 reps
After Workouts
A) Hip Flexor Release
10-12 passes per side
B) Quad Release
10-12 passes per side, hitting the medial and lateral sides of quadriceps
C) Bench Glute Bridge
3-4 sets, 10-12 reps
Increasing in weight


25 Comments

  • Kang says:

    ATH
    10:55 @ 115# HPC; Jumping MU w/ 20″ box + 55# plate
    (compare 9:50 @ 105# HPC; red-band strict MU on 4/28/15)

  • Hogan says:

    Just wanted to give a shoutout to everyone in Bignastics (That’s gymnastics for big strong lifters) for killing it this morning. It was a great class!

  • Peter says:

    SPT
    ATH
    A) 9:54 rx (1:40s pr)
    GYM
    A) Done
    B) Done
    C) 15-20Secs

  • Jules says:

    GYM
    A) 4 rope climbs
    B) Tripods to headstands, Wall facing handstands, 3 sets of quick shoulder touches, free standing handstands
    C) 35 sec knees to chest, 10-14 1 leg sec hold – this needs work ;)-

  • Nick Z. says:

    Ath.
    9:45 rx (1:50 pr)

    Gym
    A. 2-3 reps of each rope climb, except L sit
    B. Done
    C. :31 / :26 / :20 / :22

  • Luke says:

    GYM
    A. 2 with legs but had to stop (bicep…still)
    B. Tripod to Kipling press out and some freestanding holds
    C. 13-13-10s with both legs straight

  • Marilou says:

    Fit

    23:04 rx — w/Mark

    Team work makes the dream work

  • Adrian V. says:

    ATH – Nasty Girls
    10:14 with jumping MUs on 20″ box

  • Ian says:

    Nasty Girls – 8:25 Rx
    L-Sits (2 blues) – :35-:35-:30-DNA

  • Hannah says:

    A) 4 rope climbs
    B) Tripods to headstands, 2 sets shoulder touches, wall-facing and free-standing handstands
    C) 25 alternating 1 leg out each time

    First time at the rope climbs – wahoo!! Thanks for the coaching Hogan!

  • Dan says:

    ATH
    8:40 rx (1:21 pr)
    1st 7 mu unbroken- pr

  • Gomez says:

    Ath
    12:29 @ 6-5-5 MU
    2 minute PR and 6 more MU! Yesss! Maybe next time RX?? Lol
    Way to go Kia on rxing today’s was! Killing it like always.

    Gym
    A. Did rope climb, leg less and got my first strict L sit rope climb! =D
    B. Done. Handstands were ruff today
    L-sits :25/:20/:20/:20

  • Katie M. says:

    ATH
    12:47 burpee pull-ups jumping off plates and 75#

  • Bill G says:

    Sports
    Gym
    A. Did rope climb, kipping (feels goofy still) and a few L sit. Grip was shot. Also, going to experiment with not going as high. Ha. Foot pinch felt solid today.
    B. 1, 2, then 3. Tripod Press to handstand isn’t nearly as hard as I thought when doing it in a kipping fashion.
    C. L-sit with two red plates under feet- :26 / :20 / :17 / :12

    Ath.
    10:15 Rx. Hang power cleans were not where I wanted them today. But overall, felt good.

  • Jacob B says:

    7:01 rx 0:55 sec pr.

  • JROD says:

    ATH
    9:49
    Jumping MUs / 20in Box.

    FIT
    21:00 w/ Partner.

  • Arlo says:

    GYM
    A1) Foot Pinch TnG x4
    A2) Legless Kip TnG x 2
    A3) Legless Straddle x 1
    B) Freestanding HS felt really good.
    C) :35 / :30 / :25 / less than :20

    ATH
    13:06 @ 115#
    Rd 1) 5 MUs + 2 JMUs
    Rd 2) 5 MUs + 2 JMUs
    Rd 3) 3 MUs + 4 JMUs

  • Kia Kat says:

    Ath
    10:37 rx – first time rx! Broke up mu 4-3 / 3-2-2 / 2-2-1-1-1.
    Also, Gomez’s hang power cleans are so pretty.

    Gym
    A) Got my first strict L-sit rope climb!
    B) Did some tripod press to handstand. Need to work on getting confident enough to do this in the middle of the floor instead of against the wall. Freestanding handstands felt better – thanks for the tips Erik! One day my handstands will be as awesome as Arlo’s.
    C) :30 / :20 / :18 / :18

  • The Real Ben says:

    ATH)
    “Nasty Girls” – 9:38 / MU transitions

  • Alexis says:

    ATH
    11:26 @ 85# and CTB pullups

  • Bobby says:

    ATH
    16:27 RX – 1st time at rx
    Goal was 15:00.. was on track for a while but I lost my grip strength and I really took too long on all sets of air squats.

  • Josh L says:

    Nasty girls: 10:30 rx

Leave a Reply

Your email address will not be published. Required fields are marked *