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Weekly WOD Updates 8-9 to 8-15

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This is a cream filled donut cake that Barbell Club had made for their event 2 weeks ago. Donuts cakes are the coolest idea since the iPhone

 

Article Of The Week:
Tips for building muscle:

Video Of The Week:
Overhead mobility techniques targeting the first rib, lats, scapula, etc: 

Nutrition Information Of The Week:
Ingesting the proper amount of macronutrients is important in regards to performance but just as important is the quality/type. This article goes into detail about how the body reacts to different types of carbohydrate sources:

THIS WEEKS WORKOUTS

Monday

Met-Con

"Elizabeth" 

21-15-9

Clean

Ring Dips 

Skill

Back Squat + Front Squat 4 x 2+4

 

Tuesday

Skill

5 x 3 Position Power Snatch + 1 Overhead Squat (after your hi hang snatch) 

Met-Con

15 minute AMRAP 

200m Run

12 KB Swings 70/53

8 Toes to Bar 

 

Wednesday

Skill

15 minute Handstands (holds, walks, push-ups, shoulder touches, anything upside down) 

Met-Con

14 minute AMRAP

14 Free Standing Shoulder Touches 

14 Med-Ball Sit Ups 

40 Double Unders 

*Kicker EMOM stop and do 4 jump squats* 

 

Thursday

Met-Con

"Fight Gone Bad" 

Wallballs

Sumo Deadlift Hi Pulls

Box Jumps

Push Press 

Rowing 

Score total reps 

 

Friday

Skill

15 Minute Muscle-Ups & Ring Dip practice

Met-Con

5 Rounds for time:

400m Run 

3 Muscle Ups (scale with rope climbs, or 9 ring dips)

6 Hang Squat Clean 165/110

9 Box Jump Overs 24/20

 

Saturday

Met-Con

5 minute AMRAP 

250m Row 

100m Farmer Carry 100 yards 

Rest 2 minutes

5 minute AMRAP

20 Lateral Jumps 

10 Burpees

Rest 2 minutes 

5 Minute AMRAP 

20 Russian Twists 

200m Run with Med-Ball 

 

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Guest Sunday, 25 June 2017