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May 24, 2019 Friday

Take bar from ground. Build each set Start light to moderate & work up slightly above workout weight.

Good scale today for many is 135/95# 15 min cap


May 23, 2019 Thursday

1 min rest then next

1 min rest then next

1 min rest then next

1 min rest then next

Gnardog Gymnastics - WOD

Modify to Band or Ring Rows.

Not For Time

For quality not quantity Keep DBs light so you can curl for the full :20


May 22, 2019 Wednesday

This complex is meant to be done al together. 1 PowerSnatch + 2 OverheadSquats + 1 SquatSnatch Keep weight moderate & allow for all sets to be done unbroken. Use this to get ready for the workout. If going overhead is not happening today then turn this into a clean complex of, 1 power clean + 2 front squats + 1 squat clean.

Aim for runs to be around 2 minutes, scale to 300m as needed. Weight should allow you to do all OHS sets unbroken. Scale as needed. Average time per round around 3 minutes 20 min cap We last did this 9/1/16

Barbell Club: Clean & Jerk, Front Squat, OSS to 80%

Have your percentage weights of your 1RM's written down on a white board prior to class. Complete Warm up and be ready at 7:15 with lifters, wraps, tape, etc on. INDV. Warm Up: Post to Post Lunge and Twist Side Lunges Spider Lunge Alt. RDL + Hip Opener – Half Post Distance Inch Worm Push Up Downward Dog – Half Post Distance Squat Ankle Stretch


May 21, 2019 Tuesday

Build quickly to heaviest workout weight for 2 sets of 3 singles. You won't have lots of time here so move quickly to find your workout weight.

Good scaled weights are 95/65, 135/95, 155/105 Complete each round under 10 minutes to finish under the cap. 25 min cap

Gnardog Gymnastics - WOD

Scale HSPU to 10 second Handstand hold or Pike Push ups. Modify One-Legged Squats to a box or Foot behind heel. Modify Pull ups to Banded pull ups or ring rows.

Not For Time

Rest as needed between sets


May 20, 2019 Monday

Ring or Bar MUs today Scale to 10 MUs as needed Scale to Burpee PullUps as needed Scale to Jumping MUs only if space allows Scale to 300 SingleUnders 25 min cap


May 18, 2019 Saturday


May 17, 2019 Friday

If getting or maintaining good positions is not happening then sumo DLs may be a good option for today. 15 min

Scale weight to something you can move well. 225/155# is a good option for many today. Scale HSPUs to Kipping, Pike Push Ups, or a heavy seated DB Strict Press 10 min cap


May 16, 2019 Thursday

Scale DU reps to 200 SUs If jumping is not happening today scale to 30/24 cal on bike or rower. DO NOT SLAM DBs ON TOP OF THE BOXES

Gnardog Gymnastics - Skill Warm Up

Gnardog Gymnastics - Skill Training 1.

Use a Med ball or go on your knees for modification.

Gnardog Gymnastics - WOD

Modify to Singles(100), pull ups to ring rows - Archers to Knees.


May 15, 2019 Wednesday

Every time you break 10 up-downs. A break includes resting the barbell at the shoulders See attached link for a video on what an Up-Down is. Basically a no push up or jump burpee. Scale weight as needed 15 min cap

Snatch, Back Squat, Press to 80%

Have your percentage weights of your 1RM's written down on a white board prior to class. Complete Warm up and be ready at 7:15 with lifters, wraps, tape, etc on. INDV. Warm Up: Post to Post Lunge and Twist Side Lunges Spider Lunge Alt. RDL + Hip Opener – Half Post Distance Inch Worm Push Up Downward Dog – Half Post Distance Squat Ankle Stretch


May 14, 2019 Tuesday

Gnardog Gymnastics - Skill Training 1.

No bands - modify to ring rows.

Gnardog Gymnastics - Skill Training 2.

Bands ok.