WOD
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Thursday 05/21/2014

Strength: 1) 5 SN-PP + 3 OHS – 3×3 @80% 2) Back Squat: 1X4@70%, 3X4@80% – rest as needed. 3) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed. Conditioning 4 rounds of: 1:00 ME Strict HSPU (regionals standard) 1:00 ME Double-Unders 1:00 ME TTB 1:00 Rest

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Wednesday 05/21/2014

Skill: Rings 1) Support Holds – 3 Rounds :30 Each 2) Support to Dip Negatives 3 rounds of 10+ each – Jump to support position, hold for 2-5 seconds and lower to collapsed dip position and hold for 1-2 seconds. Collapsed dip position should mimic the muscle-up position after the pull. 3) False Grip Ring […]

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Tuesday 05/20/2014

“Outlaw Day” from 05/17/14 BBG: a) 15min to establish 1rm Snatch b) 15min to establish 1rm Clean & Jerk *Rx + competitive athletes ALWAYS assume full deep squats on Oly days, unless specifically noted “Power”. Sub-Rx Athletes can build confidence and consistency at power or squat. WOD: “Nancy” 5 rounds of: 400M Run + 15x […]

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Monday 05/19/2014

Skill: a) 10:00 to establish Heaviest Turkish Get-up. b) Attempt Heaviest 2R/2L Turkish get-up series. Record 4rep Max *KB must not touch the ground or break position. 1:00-2:00 transition c) 5:00 to establish Heavy Thruster. d) 2x :30/:30 of Thrusters (115#/80#, Rx+ 135/95#) *Shoot for 1-2 unbroken sets WOD: “Karen” 150 Wallballs Cool Down: 5x […]

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