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

Strength: 10min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snath 1 OHS Conditioning: 5 rounds 1 Muscle up/Chest to Bar Pull up 2 DB Winsters! (50/35)(40/25) 6 Deadlifts (225/155)(185

Strength: Bench Press 8 @ 65% 8 @ 70% 6 @ 80 @ 6@ 85% Bicep Curls 3x12 Tricep ext: 3x12 Conditioning: OPEN WOD 15.4 Complete as many reps as possible in 8 minutes: 3 handstand push-ups/Pike Push Ups 3

Conditioning: 25min AMRAP (Split Reps Evenly) 60/30 Cal Row 50 Power Snatches (95/65) 60/30 Cal Row 50 Weighted Sit ups (45/25) 60/30 Cal Row 50 Kneel and Press (35/25)(30/20)

bottom of page