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September 22, 2014

Warm-up- (throw some sort of Deadbug movement into it)

 

Iso/Stab- (as a cash out perform 50 weighted sit-ups)

 

Gymnastics- 3+ Sets max reps strict as possible ring rows (until you get 30 reps)

 

Strength-  Back Squat 3 RM

 

Skill Transfer/Olympic- none

 

 

WOD- 8-10 Min AMRAP increasing ladder

1 Power Clean and Over Head

2 TTB

2 PC and Overhead, 4 TTB, 3/6, 4/8, 5/10, 6/12, 7/14, 8/16… etc

 

July 10, 2014

Clay with some nice jump rope form: regardless of single or double unders, keep those elbows tucked in, movement comes from the wrist, neutral spine, shoulders relaxed and vertical jump with soft knees and straight legs.

 

Iso/Stab - 4 way deadbugs 3 x 45s


MOD: A) Feet elevated ring rows 3 x max set (try to match or beat Monday's reps)
B) Front Squat 3 warm-up sets, 5@ 60%, 5@ 70%, and max reps@ 75% 1 RM
C) Power Clean + jerk (3...

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