8.12.2014

 In Uncategorized, WOD

Warm Up

3 minutes Jumprope

Shoulder mobility and Scapular stability drills

2 Rounds

  • Scap Push Ups x 10
  • T Push Ups x 10
  • Hang from Pull Up bar x 30-45 seconds

Strength/Skill

A. 4 Sets

  • A1: CGBP x 3-4 reps @ 21X1 – Rest 60 seconds
  • A2: Strict TTB x 4-6 (@3011 if possible) – Rest 60 seconds
  • A3: Double Unders x 60 seconds – Rest 60 seconds

B. 3 Sets

  • B1: Dips (Rings or Stationary) x max reps @ 2010 – Rest 45 seconds
  • B2: Hollow Hold x 20-30 seconds – Rest 45 seconds

MetCon

For time, complete:

  • 100 Alt KB Snatch (53/35)
  • EMOM perform 3 Burpees

-Workout begins with 3 Burpees

-Must alternate sides every rep