Posts by admin-1

      Knee sleeves for rope climbs and wallballs Wrist wraps/tape Running Shoes   WOD   Quarter Finals 22.3 Modified   For Time:   25-minute (original) CAP   35-minute CFT CAP   ·      8 Wallballs (RX 9/6 Kg) ·      100-meter Run ·      1 Rope Climb ·      16 Wallballs ·      200-meter Run ·      2 Rope…

    Knee sleeves Wrist wraps/tape Lifters     Mobility & Movement Development 12 minutes   ·  Shoulders ·  Core ·  Hips ·  Ankles ·  Squat – front rack and depth   WOD #1   20 minutes to find:   4 RM Front Squat From the rack   Then:   WOD #2   10-minute EMOM…

    Wrist wraps/tape Grips     Strength Development   10-minute EMOM   ·      1st min: DB Shoulder Press ·      2nd min: single leg DB Romanian Deadlifts   Focus: ·   Engaged Core & glutes ·  Good back position   WOD   Complete in 20 minutes. Break up as desired!   ·     100 Pull-ups OR Ring…

    Tape/Wrist wraps Knee sleeves Grips Lifters / running shoes   Heart Starter 6 rounds   ·  100-meter Run ·  6 mountain climbers ·  6 scorpions ·  6 O & Ts (dowel) ·  6 OH Squat (dowel)     WOD   For Time:   19-minute CAP   5min AMRAP of:   ·    10 Power…

    Tape for hands Skipping rope Running shoes   Strength Development   10-minute EMOM   ·      Weighted Good mornings   Focus: ·   Engaged Core & glutes ·   Good back position   WOD   5 Rounds for Time:   19-minute CAP   ·     12 Toes-to-Bar ·     25 Double-unders ·     7 Deadlifts (RX 100/70 Kg) ·    …

    Wrist wraps/tape Knee sleeves Grips Running Shoes (optional)     Mobility & Movement Development 12 minutes   ·  400-meter Run into: ·  Core ·  Hips ·  Shoulders ·  Burgener Warm-up ·  Gymnastics progressions for Chest-to-Bar Pull-ups   WOD   Open 16.1   20-minute AMRAP   ·    25’ (10 Forward) Overhead walking lunge steps…

      Practice Sessions    

      Knee sleeves Grips Wrist wraps/tape     WOD   Open Event   Open 17.4   13 Minute AMRAP   ·      55 Deadlifts (RX 102/70 kg) ·      55 Wallballs (RX 9/6 Kg) ·      55 Calories Row ·      55 Handstand Push-ups     Aiming for: ·   Good consistent sets on each movement ·   Small…

    Knee sleeves Wrist wraps/tape     Mobility & Movement Development 12 minutes   ·  800-meter run or 50/40 Calories, then: ·  Shoulders ·  Core ·  Pull-up positioning development ·  Butterfly development drills     WOD   15 Minute EMOM   ·  6 Push-ups ·  6 Pull-ups   Mobility and stretching     Aiming…

    Wrist wraps/tape Knee Sleeves Grips Lifters (optional)     Mobility & Movement Development   ·  Shoulders ·  Core ·  Hips ·  Overhead squats ·  Cleans ·  Muscle-ups/jumping MU’s ·  Pistols   WOD   2022 Age Group Online Qualifier   Original CAP 20 min CFT CAP 25 min   For Time:   ·     50…