WOD
Strength
Back Squat
Warm up with reps of 5-4-3-2 (progressively increase weight each set)
Then three sets 3-2-1 with five pounds more than last week
Then Rest 5 -10 minutes
METCON - Alternate between the two exercises
10-8-6-4-2
Muscle Ups (scale 3:1 dips/pull ups) or (3:1 modified muscle ups from ground)
50-40-30-20-10 Double unders (scale to 3:1 singles but try double unders)
warm up
500m/row or 400m run
10 air squats
10 pass throughs
10 ring dips
muscle up progressions/techniques
Strength
Back Squat
Warm up with reps of 5-4-3-2 (progressively increase weight each set)
Then three sets 3-2-1 with five pounds more than last week
Then Rest 5 -10 minutes
METCON - Alternate between the two exercises
10-8-6-4-2
Muscle Ups (scale 3:1 dips/pull ups) or (3:1 modified muscle ups from ground)
50-40-30-20-10 Double unders (scale to 3:1 singles but try double unders)
warm up
500m/row or 400m run
10 air squats
10 pass throughs
10 ring dips
muscle up progressions/techniques
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