10 Feb 2015

Warm Up:
Dynamics
Squat therapy
mobility

Back Squats:  4 x 5 @ 60/70/75/75%
Front Squat:  3 x 5 @ 60/70/75%

Gymnastics Skill Work:
If you are working at getting your pull up:
1 x 5 Negatives
1 x 5 half pull up (to 90 degrees and back up)
1 x 5 Inverted rows, chest to bar
3 x 3 strict banded pull ups

If you are working to get your ring dips:
3 x 3 Negative dips
1 x 3 dips with banded front stabiliser

If you are working your Muscle Ups:
2 x 5 Ring Pull ups
2 x 3 Russian dips
3 x 2 banded seated transition and press out

WOD:
7 minutes of burpees
Compare to Aug 1, 2014

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BOOTCAMP:
Barbell Back Squats 3 x 5 @ 33x3

Pull Up strength work (as above)

WOD:  7 mins Burpees

Cash Out:  Tabata row

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SILVERS:

Strength:  Back Squat

WOD:  7 MINS BURPEES (Open WOD 12.1)