12.31.2014 ALPHA OMEGA SPORTS PERFORMANCE/CROSSFIT AOP WOD DROM Warm-Up: Three sets - 12 T2B - To Failure Strict HSPU - 2 Rope Climbs Skill set: - Eight Sets of Split Jerk - 1-2@85% - 3-4@90% - 5-8@95% *Rest 2 minutes between sets - Four sets: - 2 Weighted C2B Pull-Ups Rest 20 seconds - Max Reps C2B Pull-Ups Rest 20 seconds - Max Reps Ring Dips Rest 2 minutes WOD: Three Rounds - 30 KBS 70/53 - 20 Kettlebell Push Presses 70/53 (10 each arm – switch as needed) Cool Down: 3x20 GHD Sit-Ups gymnasticswod/content/rope-climb-progression-pt1
Posted on: Wed, 31 Dec 2014 01:00:00 +0000