Sunday, March 29, 2015

WOD 3-29-15

Strict Press 4 x 10
-------------------------
3 rds-
15 burpees
15 DB sq cl


Thursday, March 26, 2015

WOD 3-27-15

1 PCL every :45 x 15 reps
------------------------------------
5 rds-
10 DL
10 pull-ups


Wednesday, March 25, 2015

WOD 3-26-15

A.) Bench Press  1-30-1-20-1-10
B.) 6 x 10 ring row

Jen gettin' after it on Open WOD 15.4 last week.  The final WOD
will be announced tonight...  Get ready for 15.5!

Tuesday, March 24, 2015

WOD 3-25-15

15 min- Muscle Up work
5-7 sets- max effort attempts
Modification = 5 x 7 ring dip + band pull-downs
-------------------------------------------------------------
5 rds-
:30 on/ :30 off
HPCL (135/95)
S2OH

Even though we are focusing on the ring muscle up tomorrow,
this is still a great read about proper progressions for a bar muscle up.
The same principles still apply.  Master the basics first.

http://breakingmuscle.com/gymnastics/proper-foundations-a-5-step-progression-to-the-bar-muscle-up

Monday, March 23, 2015

WOD 3-24-15

B.Sq- Complete 5 heavy singles
-------------------------------------------
4 rds-
200 m run
12 F.Sq
12 T2B


WOD 3-23-15

15 min AMRAP-
24 WB (20/14)
12 burpee box jumps (24/20)


WOD 3-20-15

A.)  Bench Press 4-4-4-4-4
B.) 5 x 8 strict pull-ups
--------------------------------------
3 rds-
400 m run
15 pull-ups
15 HRPU