24 Feb 2015

Warm Up:
Athlete's choice

Mobility:
Shoulder stability (see 23 Feb 2015 post for links)
Hips

WOD:  Compare to Oct 16, 2014

BASELINE

Row 500 m
40 Air squats
30 Sit ups
20 Push Ups
10 Pull Ups


SKILL WORK:

If working on Pull ups:
10 sets of the following combo:
Flexed arm hang at top of bar 10 secs
rest 20 seconds
Flexed arm hang at 90 degree bottom position 10 secs
rest 20 seconds
Negative pull up 10 sec descent
Rest 45 seconds after last movement before starting your next set

If working on M ups:
3 x 3 Bar dips @ 3-1-1-3 tempo
(way down-hold at bottom-drive up-hold at top before next rep)
3 x 2 Russian Dips

BOOTCAMP:
SAME WOD/SKILL WORK
Cash Out:  Tabata DU

SILVERS:
SAME WOD/SKILL WORK