top of page
Search

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 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

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: 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

54 views0 comments

Recent Posts

See All

Conditioning: 30min Amrap 30 Push Presses (125/85)(115/75)) 30 Pull-Ups 30 Sumo Deadlift High Pulls (125/85)(115/75) 30 Sit-Ups(45/25) 30 Toes-to-Bars 30 Push-Ups 30 Slam Balls 30 Back Squats 125/85)(

Planks! Strength: Deadlift 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Conditioning: 15min AMRAP 6 Box Jump Overs (24/20) 5 Power Cleans (115/75)(95/65) 6 Hang Squat Cleans 5 Thrusters

PLANKS! Strength: Shoulder Press 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Condiitoning: EMOM for 5 Rounds Min 1: 15 Dumbbell Floor Press Min 2: 12 Push Press (125/75)(95/65) Min 3: 40 Double Unders Min 4: RE

bottom of page