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Rest Day

Sunday, September 6, 2020

Happy Birthday Jody!

WORKOUT OF THE DAY

REST DAY…but still, WASH YOUR HANDS!

THIS WEEK-AT-A-GLANCE

MONDAY

1. Gymnastic Benchmark

Max unbroken strict HSPU
Max unbroken strict pull up
Rest 1 minute
5:00 AMRAP
1 Pausing strict HSPU*
1 Strict pull up
2 Pausing strict HSPU
2 Strict pull up
…adding 1 per round
*1 second pause at top and bottom

2. “Nancy”

5 RFT:
400m Run
15 OHS 95/65
20 minute cap (change from prior times we’ve done Nancy)

TUESDAY

1. Born To Run

400m Run, 21 Burpees
400m Run, 15 Burpees
400m Run, 9 Burpees
200m Run, 9 PC (135/95)
200m Run, 15 PC
200m Run 21 PC
20 minute cap

2. 15-12-9

GHD* or abmat sit ups (or combo of the two)
After each set:
5 walk outs (aka inchworms)
:10 superman hold

*Must wipe GHD down after each set

WEDNESDAY

1A. Gymnastic Capacity Option A:

*Must be able to walk 50′ unbroken for option A*
For time:
100 DU
50’ HS walk
80 DU
50’ HS walk
60 DU
50’ HS walk
40 DU
50’ HS walk
20 DU
50’ HS walk
10 minute cap

1B. Gymnastic Capacity Option B:

For practice:
10 minutes to cycle through:
35 DU (or 1:00 practice)
1:00 HS walk practice

2. Treasure Chest

3 RFT:
25 T2B
20 PJ 135/95
15/12 Cal row or bike
20 minute cap

THURSDAY

If you have trained M,T,W…you NEED to take it down today. Tomorrow’s WOD is a long one.

A recommended series of mobility and stretches will be on the board.

OPEN GYM OR…

GLOBO Day

BS 3×7 @ 65% alt with
60% Max UB Pull ups

DL 3×7 @ 65% alt with
20 hollow rocks (2 sets 10)

PSn 5×3 climbing to heavy UB alt with
3×10 Parallette or plate pushups (deficit)

FRIDAY

1. 7 minutes to complete:
10 rounds:
1 Wall walk + 1 wall facing strict HSPU

Or

15 Wall walks

2. Day Dream

For time:
90/70 Calorie Row or 70/50 bike or 1200m run
70 Wall balls 20/14
50 KB swings 55/35
30 Box facing burpee BJO 24/20

NEWS AND UPDATES

Congrats to all the athletes who competed at the Kilos for Koalas Clean Ladder yesterday!!

Pictured: Top left: “Mother of Rebels” leader Sam demonstrating her near perfect form lifting 145. Top right: Assistant Coach Pete who had a 20 pound PR at 295.  Bottom left: Dani aka (Quadzilla) who had fancy new lifting shoes and maxed at an impressive 120 during her FIRST competition! Bottom middle: Coach Terry who had TWO PRs ending at 285. Bottom right: Jenn Blu who hit a 10 pound PR at 145.

#Rebelstrong


Shout out to CrossFit Kids athlete Mackenzie who competed in jungle Gym’s Kid’s Ninja Competition yesterday!

Open Gym at 8am, Team WOD at 9amLabor Day-We are OPEN!