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Capstone WOD
Tabata Sit-ups, Tabata Burpees
Capstone CrossFit Gymnastics WOD
Skin The Cats, Straddle Through Leglifts, Overhead Squats
5 rounds for time of:
5 Skin The Cats
5 Straddle Through Leglifts
5 Overhead Squats 95 lbs
Post total time.
Skill of the day
Skin the Cats
Capstone WOD
Push Press 1-1-1-1-1-1-1
Push Press 1-1-1-1-1-1-1
Treat
Tabata Handstand Push-ups
8 Rounds of Tabata HSPU’s.
Endurance Box WOD
5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on (run)
Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Capstone WOD
Runs, Box Jump (24 in.)s, Pull-ups
3 rounds for time of:
400 m Run
21 Box Jump (24 in.)s
12 Pull-ups
Post total time.
Endurance Box WOD
Tabata Run
Eight rounds of runs with 20 seconds of work and ten seconds rest.
Post total reps (distance in this case) and reps (distance) per round.
Team Capstone WOD
Front Squat 1-1-1-1-1-1-1
Seven rounds of one rep each of front squat.
Front Squats, Chest-to-bar Pull-ups
Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
Post total time.
Capstone WOD
Max Effort Clean
1 Rep Max Clean
Coach’s Notes
Any style clean…1-1-1-1-1-1-1
Endurance Box WOD
Tabata Run
Eight rounds of runs with 20 seconds of work and ten seconds rest.
Post total reps (distance in this case) and reps (distance) per round.
Coach’s Notes
Run 10m for your tabata. Practice that quick turn-around.
Capstone WOD
Push Presses, Box Jump (24 in.)s, Pull-ups
As many rounds as possible in 20 mins of:
15 Push Presses 95 lbs
15 Box Jump (24 in.)s
15 Pull-ups
Post total rounds.
Capstone CrossFit Gymnastics WOD
Tabata Holds
Perform each of the following holds 8 times for 20 seconds, followed by 10 seconds of rest:
Handstand Hold
L-Sit Hold
Bottom of the Squat Hold
Ring Plank Hold
Penalty: Every time you come out of a hold within the 20 seconds, you get 3 burpees after the wod. Score is number of burpees penalized (the lower the better).
Skill of the day
Handstand Pirouettes
Team Capstone WOD
Push Presses, Box Jump (30 in.)s, Pull-up (chest-to-bar)s
As many rounds as possible in 20 mins of:
10 Push Presses (115/75)
10 Box Jumps (30/24″)
10 Pull-ups (chest-to-bar)
Post total rounds.
Capstone WOD
Tabata Something Else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals.
Team Capstone WOD
Weighted Ring Dip 3-3-3-3-3
Weighted Ring Dip 3-3-3-3-3
Coach’s Notes
Team also does “Tabata Something Else”
Tabata Power Cleans & Pull-ups
Tabata Mash-up:
Power Cleans (135/95)
Pull-ups
Capstone WOD
Box Squat 3-3-3-3-3
Box Squat 3-3-3-3-3
Post loads.
Treat
Bottom To Bottom Tabata Squats
8 sets of air squats.
20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed. The 10 seconds of rest should be spent in the bottom of the air squat position.
Post number of air squat reps for each set.
Tabata Clean & Press
20 seconds Hang Clean
10 seconds Rest
20 seconds Push Press
10 seconds Rest
8 rounds. Post total reps
Tabata Surprise! Happy Friday Everyone!
