17
Feb
Thursday “Hard Work Pays off” 2-18-16
Machine Skill
A. Static Dips/Push Ups: 3 sets x5 reps; 40X1
or
10x Push Ups 3 sets x5 reps; 40X1
B. Skill: Strict Press x8-10; 2020
*choose light weight (barbell + 5-10lbs is needed)
*choose light weight (barbell + 5-10lbs is needed)
Comp Skill
Ax4
A1. 1x Press, 3x Push Press, 5x Push Jerk
(any overhead issues go to bench instead of OH Press for 8 reps)
(any overhead issues go to bench instead of OH Press for 8 reps)
A2. Muscle Ups Progressions: (MU negatives or MU transitions)
or sub
Barbell bent over rows x8 reps
Machine WOD
Full Tabata at each station, 1 round rest after all 8 are complete
1)Wall Ball
2)No Push Up Burpee
3) Jump Rope
2)No Push Up Burpee
3) Jump Rope
Comp WOD
For Time:21-15-9
1) Box Jumps
2) Wall ball
3) Burpees
Cash Out
*Alternating Superman/hollow rock finisher 20sec on 10sec off for 4 min