Thursday 3/22/18

Warm up 2x
1 min Row
1 min Bike
2x 10
Spider-Man push up
Banded Squats
Scorpion
Ring Rows
Kip bar taps

 

 

 

Strength
Back Squats
3 Waves(sets) of:
2 reps @ 80%
*Rest 60-90 seconds
7 reps @ 70%
*Rest 2-3 minutes

WOD
7 Rounds  for Time
15 Sit Ups (GHD Adv)
10 HRPU (Strict Handstand Push Ups advance)
6 Modified MU /(3Muscle Ups advance)
*Rest at least 1 minute between rounds. just do 7 rounds with the 1 minute rest after each round!

Modified MU
Banded
Jumping

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

This site uses Akismet to reduce spam. Learn how your comment data is processed.