Search

Wed April 18th WOD


Skill:

Pull ups:

Hanging Scapular shrugs 1x20

Negatives: 5x2 (3 count decent)

Dips:

Dip Pulses 1x20

Dip Negatives (5x2 3 count decent)

Bar MU drills:

1x 10 reps: hollow I-Y-T (use approx 5lbs in each hand - alter if too easy/hard to get each rep)

Can be done lying on the floor instead of bench if need be

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

Banded Bar Muscle up: 10-15 quality reps

https://www.youtube.com/watch?v=eN_YAw3QS-8

Conditioning: Partner WOD

20 min EMOM

Partner A

5 Power Cleans (115/75) (95/65)

5 Burpees

Partner B: partner hangs from Pull-Up Bar

then Switch on the Min.

***Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Switch every minute.


56 views0 comments

Recent Posts

See All

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