Thursday April 11th WOD


*Everyone will do Pull up drills

Pull ups:

1. Banded Hollow Lat  Pull down 3x8

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

2. BMU Scoop to hollow:  15 slow reps

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

3. Arch/Hollow Tension Drill: 2x10 Reps


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)

47 views0 comments

Recent Posts

See All

Buy-in: 400m Then, 100 alternating DB snatches 50/35 lbs 100 Alt DB lunges 100 Weight Sit ups (45/25) 100 Push Press (95/65) 100 KBS (55/35) 100 Ring Row Cash- out: 400m

Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)