23 August 2018

SKILL (12 Minutes)

LEVEL 1:
12 Minutes: HSPU Skill Work (Open Gym Format)

LEVEL 1+:
12-9-6
HSPU
Ring dips
Push ups

LEVEL 2:
Mini Reverse “JT”
9-12-15
push ups
ring dips
HSPU

 

STRENGTH ENDURANCE (7 Minutes)
LEVEL 1:
5 Rounds (:60 Work/:30 Rest)
Max Strict Pull Ups

LEVEL 2:
5 Rounds (:60 Work/:30 Rest)
Max Weighted Strict Pull Ups (Weight: 10/5)

 

WOD: 

10-8-6-4-2 Power Clean (A: 175/115; Rx: 155/105; S: 135/95; S: 115/80)
2-4-6-8-10 Pistols
30 Double Unders After Each Round

 

CORE/RECOVERY:  

Coach led static stretching and foam roll