WEDNESDAY, 3 August 2016
Warmup
(15 minutes or less; select movement appropriate to skill level)
Run 200M then:
• 5 sets:
1) Banded shoulder stretch x 30 sec each
2) Hollow Rock and Variations x 20 seconds/5 tucks
3) L-Sit on Parallettes x 10 seconds
4) Pistols x 5 each leg
5) Strict pull-ups x 3-5
Strength/Skill
BEGINNER STRENGTH (alternating sets)
1a) Front Squat: 3 x 5
1b) Strict Pull Ups: 3 x Max Effort (add weight if able to perform 10 unbroken)
- Rest 1 minute between all sets.
INTERMEDIATE STRENGTH (alternating sets)
1a) Front Squat: 3 x 5 @ 85% FS 1RM
1b) Strict Pull Ups: 3 x Max Effort (add weight if able to perform 10 unbroken)
- Rest 1 minute between all sets.
WOD
CONDITIONING
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Kettlebell Swings, 32/24kg
Hand Release Push Ups
100m Run (2 x 50m shuttle)
• Post time to comments.
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
CORE (alternating sets; if added to Main Session, perform between Strength and Conditioning portions)
1a) Strict Toes-to-Bar: 3 x 10 – rest 60 sec.
1b) “Nose & Toes” Handstand Holds: 3 x Max Effort – rest 60 sec.
• “Nose & Toes” Handstand Holds are chest-facing-wall handstands performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5 inches from the wall.
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