Tuesdays WOD – October 27

DAY TWO/ TUESDAY(LONG)

Warm-up(G)0:00-6:00:

Upper Body Warm-up:

Small Circles in the plank position

1″ push up and T-hold with foot claps

Walk Feet out/ Reverse Plank

Push Up Complex – Normal, Wide, Diamond, Plank
Side to Side Pushups
Plate Walk

Pull Up/Lat Activations – Normal, Wide, Narrow

Have fun and stay mobile my friends!

Paradiso CrossFit Shoulder Prep Video 

 

Mobility & Dynamics6:00-21:00:

Trainers Standard

 

Gymnastics Skill/Strength 21:00 to 45:00 :

Handstand walk / Handstand push-up

7 to10 minutes going over form and progressions to find where the athletes is.

THEN-

1)5×30′ HS Walk w/Pause and Hold every 10′ (3 ct)

 

2)10×1 Free Standing HSPU

WOD Demo/ Mechanics/ Skill: 

Go over Cleans

-Chest up

-Heels into the floor

-Keep bar close

-Elbows high

 

 

WOD(SHORT – GW):

CAT ONE:

As many reps as possible in 10 mins of:

2 Cleans, 195/135 lbs

2 Pistols

4 Cleans

4 Pistols

6 Cleans

6 Pistols

8  Cleans

8 Pistols

10 Cleans

10 Pistols

12 Cleans

12 Pistols

 

CAT TWO:

As many reps as possible in 10 mins of:

2 Cleans, 165/115 lbs

2 Pistols

4 Cleans

4 Pistols

6 Cleans

6 Pistols

8 Cleans

8 Pistols

10 Cleans

10 Pistols

12 Cleans

12 Pistols

 

CAT THREE:

As many reps as possible in 10 mins of:

2 Cleans, 155/105 lbs

2 Pistols box/ supported

4 Cleans

4 Pistols

6 Cleans

6 Pistols

8 Cleans

8 Pistols

10 Cleans

10 Pistols

12 Cleans

12 Pistols

 

CAT FOUR:

As many reps as possible in 10 mins of:

2 Power Cleans, 95/65 lbs

2 Air Squats

4 Power Cleans

4 Air Squats

6 Power Cleans

6 Air Squats

8 Power Cleans

8 Air Squats

10 Power Cleans

10 Air Squats

12 Power Cleans

12 Air Squats