Double dragons

Strength:

Power Clean : 1-1-1-1-1

Power Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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WOD

1-2-3-4-5-6-7-8-9-10: Power Cleans and Box Jumps

1-2-3-4-5-6-7-8-9-10 reps, for time of: Power Clean, 75% 1RM Box Jump, 24/20 in

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3 RFT: Laying Handstand Hold Drills, Plank Shoulder Taps and Wall Walk + Handstand Holds

3 rounds for time of: Laying Handstand Hold Drill, 10 secs 20 Plank Shoulder Taps 3 Wall Walk + Handstand Holds, 5 secs

Lying Handstand Hold: Begin lying stomach on the floor, palms on the wall. Press into wall, pulling rib cage off the floor and tucking hips under, keeping heels and toes squeezed together. Hold for 10 seconds, then relax. Wall Walk: Begin in plank, walk feet up the wall then hands in as high as form allows. Hold for 5 seconds, keeping heels and toes squeezed together with active shoulders and hollow body position. Walk down with control.

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5 mins dynamic warmup

FT: Dynamic Running Warm-Ups

For time: Dynamic Running Warm-Up

inchworm samson stripper butt kick high knees pigeon pistol

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Choice cardio: run, row, bike, ski

Monostructural Cardio : 8x 3 mins at 85%, rest 1 min

Each for distance: Monostructural Cardio: 8x 3 mins Perform at 85% effort / RPE 16 Rest 1 min between efforts.

5 mins easy warmup 8 rounds of 3 mins @ 85% effort (fastest repeatable split) 1 min recovery in between 5 mins easy cooldown

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5-10 min foam roll

FT: Foam Rolls

For time: Foam Roll

Foam roll, yoga, get stretchy. 5-10mins. Always. Pretty please.

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Nothing assigned for March 26, 2019