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Wednesday April 14th WOD

Skill:

Pull ups:

1. Banded Hollow Lat  Pull down 3x8

2. Negatives

4x3 (3 count decent)

4x3 (5 count Decent)

*If you do not work on BMU drills, do more pull up negatives or Ring Row 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



Conditioning: Partner WOD

20 Min Amrap


200 M Run Together 30 pull-ups 40 DB Alt Snatches (50/35)(40/25) 50 push-ups 60 Slam Balls

*Split reps evenly

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Monday April 22nd WOD

Strength: Find a 1RM Push Press 4 Rounds 12 Burpees 10 Hang Cleans & Jerks (125/85)(115/75) 50 Dubs 12 Pull ups

Saturday 4/20 Wod

Partner WOD: 30min Amrap Buy in: 4000/2000 m row Then in remaining time Amrap of: 40 Weighted Sit ups (45/25) 20 Deadlifts (225/155)(185/135) 40 Single-Arm Dumbbell Snatches (50/35)(45-25) 40 Single-A

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