Month: May 2015
STRENGTH DAY Back Squat – 20 Reps at 5-10lbs heavier than last week. Strict Press – 6 x 1 @ 90% Pull-Ups – 5 x 3 weighted with any grip. Post scores to comments.
WOD AMRAP 20 Minutes: 7 Power Cleans 135/95lbs 7 Burpees Over the Bar 200m Run Post scores to comments.
SHOULDER PREHAB/REHAB 3 Rounds, NOT for time: Face Pulls x 15-20 Wall Slides x 10 Scap Push-Ups x 10 STRENGTH Split Jerk – 20 Minutes to a 2RM WOD Tabata Bottom to Bottom Squats – score is total reps. Post scores to comments.
SKILL 10 Minutes of Handstand Work – anything from kicking up to the wall, free standing handstand, to walking on your hands. WOD “Annie’s Evil Sister” 50-40-30-20-10-20-30-40-50 Double-Unders Sit-Ups Compare to 12/16/2014. YOU MUST mash out and stretch your calves before leaving. It would also be smart to mash out the bottom of your foot …
STRENGTH DAY Back Squat – 20 reps at 5-10lbs heavier than last week. Strict Press – 5 x 3 @ 85% Strict Pull-Ups – 1 x max, 3 x 60% max reps. Split the sets up between squats and press. If you don’t have pull-ups, 4 x 3 (3 second negatives). Post scores to comments.