WU: In any order, break it up if you like, once complete begin mobility - Row 500 M - (20) Strict Pull Ups - (40) Elevator Lifts - (20) Pistols (perform narrow based bus driver squat if you dont have one) - (20) Defensive Get Ups MOB: Wrist, Pressing Position (LxB in teres/lat) (until 12 mark) SKILL: Yoga Crow & Ring Dip (5 min) - connect to core, if you have it, try and flap the wings of the crow - how can this help with the ring dip? STRENGTH: Strict Ring Dip 5x5 @ 60% of 3RM (from 2 weeks ago) (18 min) * if no data, find 3 RM wted. ring dip *if no ring dip, keep working crow & top and bottom holds & strict push ups on floor - even if you cant do them yet! WOD: 9 Min AMREP - (+3) Unbroken Wall Ball (20/14#) - (+3) Unbroken Pull Ups *each successive round add 3 reps to each exercise, each set must be performed unbroken or it doesnt count POST WOD: Open Pecs, Roll Lats & Legs
Posted on: Wed, 23 Apr 2014 01:31:06 +0000
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