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Friday April 13th WOD


Happy Birthday Mandy!!!!!!!!!!! Enjoy your Bday WOD!

Pull ups and Dips: 4x3 Negatives with 3 sec decent

30 sec hold Chin up (Hold chin over bar in a chin up grip for 30 sec)

Bar Muscle Drill

Straight arm Drill (Tabata style, 8rds, 20/10)

https://www.youtube.com/watch?v=ASBElo5xi0U

Banded swing drill 5-8 Reps

Hollow Body, Slight Pike, Squeze back to hollow, Pull down on bar with straight arms

https://www.youtube.com/watch?v=OcWKSH9gD4Q&feature=youtu.be

3 positiong swing drll 5-8 Reps

Arch/Scoop/Hollow Pull Down

https://www.youtube.com/watch?v=BWdVKP0FXBU&feature=youtu.be

Conditioning Burpee/Barbell/Beers

20min AMRAP 4 burpees 13 hang power cleans (115/75)

7 hang power snatches (115/75)

7 keg stands (HSPU) 41 sit ups


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Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)

Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups