Wednesday 2/6/13

20130205-211213.jpg

Skill
15 Minutes of Muscle-Up practice.

May be ring or bar, if you do not have chest-2-bar pull-ups practice those or another appropriate scale

WOD
Athlete Choice

3xRow 1000m
Rest as needed. These should be all out as fast as possible each round.

or

4xRun 800m
Rest as needed. These should be all out as fast as possible each round.

Competitive Athletes
3X5 Snatch First Pulls
3X5 Jumping Good Mornings
3X5 Split Press
(All movements should be performed as heavy as possible, first pulls should be AT LEAST 105% of 1RM snatch)

Basics
10 Minute AMRAP of:
12 Box Jumps
8 Push-Ups
4 Pull-Ups

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Wednesday 2/6/13

20130205-211213.jpg

Skill
15 Minutes of Muscle-Up practice.

May be ring or bar, if you do not have chest-2-bar pull-ups practice those or another appropriate scale

WOD
Athlete Choice

3xRow 1000m
Rest as needed. These should be all out as fast as possible each round.

or

4xRun 800m
Rest as needed. These should be all out as fast as possible each round.

Competitive Athletes
3X5 Snatch First Pulls
3X5 Jumping Good Mornings
3X5 Split Press
(All movements should be performed as heavy as possible, first pulls should be AT LEAST 105% of 1RM snatch)

Basics
10 Minute AMRAP of:
12 Box Jumps
8 Push-Ups
4 Pull-Ups

Written by:

Leave a Reply

Your email address will not be published.

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