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Thursday April 11th WOD


Skill:

*Everyone will do Pull up drills

Pull ups:

1. Banded Hollow Lat  Pull down 3x8

https://www.youtube.com/watch?v=FVjtOSA-dz8

2. Negatives

4x2 (3 count decent)

4x2 (5 count Decent)

*If you do not work on BMU drills, do more pull up negatives with a 3 count decent

Bar Muscle Up:

1. Pull Down Hollow Drill 3x5 with 10 sec hold at the top

https://www.youtube.com/watch?v=a5o5zp8Jk6A

2. BMU Scoop to hollow:  15 slow reps 

https://www.youtube.com/watch?v=SGdNwb4VbRs&feature=youtu.be

*(do only the 1st dril:  the band with feet elevated on box)

3. Arch/Hollow Tension Drill: 2x10 Reps

https://www.youtube.com/watch?v=HQgxLMnEJa8

Conditioning:

12 Min EMOM (Every Minute on the Minute for 12 Min) 7 T2B 7 Box Jump Overs (24/20)

*You will do both movements in the minute. If you do not complete, take 1 min off, then continue on BUT your score would be the minute that you were not able to complete 

21 Box Jumps (24/20)


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Wednesday April 14th WOD

Skill: Pull ups: 1. Banded Hollow Lat  Pull down 3x8 https://www.youtube.com/watch?v=FVjtOSA-dz8 2. Negatives 4x3 (3 count decent) 4x3 (5 count Decent) *If you do not work on BMU drills, do more pull

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