Wednesday 3-8-17

WARM UP
200 m run or 250 Row
Then 2-3 Rounds
10 leg swings each leg
10 straight leg deadlift w/ KB
10 Ring Row (quality)
* advance feet in box
* Hallow body
* Weighted.
2-3 Wallwalks
10 sec Hold bottom of dip
10 shot guns (Hallow pos)

SKILL DRILL 15 Min
RING MU
A) 3 sets on rings – 5 sec. holllow hold/5 sec. arch hold x 3
*3 count as you transtion to arch from hollow and back

B) 7 sets of 2-3 ring MU
* Scale by doing progressions

WOD4 Rounds
*Score is total reps

1 Min CAL Row
1 MIN Deadlifts 185/135
1 Min HSPU(seated strict press- Scale)
1 MIN REST

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s