WOD: Gymnastiness: becoming a ninja, week 2 of 6

July24-29

Monday

Strength/Skill

Warmup

Mobility

  • 3 rounds:
  • 10 Scap Pullups
  • 15sec Bottom of the Pushup Hold + 1 Strict Pushup
  • 10 Hang Circle Swings

Technique

  • Pushup Pyramid – every 90″
  • 7 Ring Pushup + 10″ Ring Plank on last rep
  • 8 Ring Pushup + 10″ Ring Plank on last rep
  • 9 Ring Pushup + 10″ Ring Plank on last rep
  • 10 Ring Pushup + 10″ Ring Plank on last rep
  • 9 Ring Pushup + 10″ Ring Plank on last rep
  • 8 Ring Pushup + 10″ Ring Plank on last rep
  • 7 Ring Pushup + 10″ Ring Plank on last rep
  • Then, 1 max set Ring Plank
  • Adjust the reps up or down depending on strength, the goal is no missed reps

 

Smuggleing Watermelon

  • Tabata Squat x 8
  • 800m Run
  • 25 DB Thrusters 40/30% BW
  • Time starts after last tabata, score is total squats + time

Finisher

Tuesday

Strength/Skill

KB Complex, every 3′ for 15′

  • Start with weak side
  • 10 Supine KB Scap Press-ups
  • 1 Turkish Getup
  • 3 Windmills
  • 20″ Armbar Stretch
  • Switch sides
  • Finish out remaining time with single unders, up until 30″ left

The Belcher

6 Rounds

  • 1′ of Rowing for Cals
  • 1′ of Burpees
  • 1′ of Russian KBS 53/35#
  • 1′ of Rest
  • Score is total reps

Wednesday

Strength/Skill

Warmup

Mobility

Technique

  • 3 sets, superset
  • 20 Shoulder taps (box or wall)
  • 10L/10R KB Bottoms Up Press

Skill

Speed boat

Teams of 2

  • 10 min row for meters
  • switch every 50″, 10″ transition

Thursday

Strength/Skill

Lift, carry, ride

Every 5′ for 35′

  • 5 DB Deadlifts @ 3/4 BW
  • 10 m Farmers Carry
  • 20/15 Cal Bike
  • Score is slowest round. This is a sprint.
  • Finish with 10′ Yoga Flow

Friday

Strength/Skill

Warmup

  • 3 rounds:
  • 5 Box Jumps (step down)
  • 5 Strict Knee Ups
  • 5 Inchworm + Push-Up
  • 5 Superman with PVC 

Mobility

Technique

  • 3 rounds:
  • 15 sec Chin over bar hold
  • 10 Banded Snow Angels (2sec up, 2 sec down)

Skill

  • 12min EMOM Ring Rows
  • Start with a number that is 30% of your MAX Ring Rows
  • For example: MAX set is 20, you would do 6 each minute

Sandbagger Swagger

5 Rounds

  • 30″ sandbag over shoulder
  • 30″ step ups
  • score is lowest round of each movement

Saturday

Strength/Skill

On belay

4 rounds, 1′ at each station

  • Alley Run
  • Box Jump 24/20″
  • Wallball 20/14#
  • Rope Climb or Parralette Shoot
  • Rest

Monday

Strength/Skill

Warmup

Mobility

  • 3 rounds:
  • 10 Scap Pullups
  • 15sec Bottom of the Pushup Hold + 1 Strict Pushup
  • 10 Hang Circle Swings

Technique

  • Pushup Pyramid – every 90″
  • 7 Ring Pushup + 10″ Ring Plank on last rep
  • 8 Ring Pushup + 10″ Ring Plank on last rep
  • 9 Ring Pushup + 10″ Ring Plank on last rep
  • 10 Ring Pushup + 10″ Ring Plank on last rep
  • 9 Ring Pushup + 10″ Ring Plank on last rep
  • 8 Ring Pushup + 10″ Ring Plank on last rep
  • 7 Ring Pushup + 10″ Ring Plank on last rep
  • Then, 1 max set Ring Plank
  • Adjust the reps up or down depending on strength, the goal is no missed reps

 

legs tired? use your arms

  • Tabata Squat x 8
  • 800m Run
  • 30 m HS Walk
  • Time starts after last tabata, score is total squats + time

Finisher

Tuesday

Strength/Skill

EMOM 20′

  • Evens: 1 Power Snatch + 3 OHS (start at 50% and ascend)
  • Odds: 25 Double Unders

Sucks to be you

Teams of 2, 20′ AMRAP

  • 5 Front Squat 135/95#
  • 15 Toe Taps 45# plate
  • 15/10 Cal Bike
  • You go I go, switch after each complete round

Wednesday

Strength/Skill

Warmup

Mobility

Technique

  • 3 sets, superset (stay on wall)
  • 10 Handstand Step-ups  (10# plates outside of hands)
  • 3-5 Strict HSPU
  • Max Kipping HSPU
  • rest 2 min

Skill

5' AMRAP

Power Clean and Jerk 155/105#

Thursday

Strength/Skill

Lift, carry, ride

Every 5′ for 35′

  • 5 DB Deadlifts @ 3/4 BW
  • 10 m Farmers Carry
  • 20/15 Cal Bike
  • Score is slowest round. This is a sprint.
  • Finish with 10′ Yoga Flow

Friday

Strength/Skill

Warmup

  • 3 rounds:
  • 5 Box Jumps (step down)
  • 5 Strict Knee Ups
  • 5 Inchworm + Push-Up
  • 5 Superman with PVC 

Mobility

Technique

Skill

  • 12min EMOM Butterfly Pull-Ups
  • Start with a number that is 30% of your MAX Butterfly Pull-Ups
  • For example: MAX set is 20, you would do 6 each minute
  • The goal is in each minute to perform technically proficient connected Butterfly Pull-Ups.

The jump changes everything

21-15-9

  • Burpee to 1 foot target
  • 20m OH Walking Lunge 45/25# after each set
  • 10′ time cap, better sprint!

Saturday

Strength/Skill

On belay

4 rounds, 1′ at each station

  • Alley Run
  • Box Jump 24/20″
  • Wallball 20/14#
  • Rope Climb or Parralette Shoot
  • Rest

Tuesday

Strength/Skill

Thursday

Strength/Skill

Saturday

Strength/Skill

A. Strength/Skill

  • EMOM 12′
  • Pause Snatch (2sec. at knees) + Snatch

B. Pulls

  • 5×3, 3 Stop Snatch Pull (2 sec. at 1 inch, knees, and pockets)
  • Start with heaviest weight from “A” and ascend

C. Assistance – Superset

  • 5×8, Press in Snatch (Sotts Press)
  • 5×10, Abwheel