17 Mar 2015

Gymnastics Skill/Strength:
Roll Ups (see video, first part of the movement)

Pull Up Stream:
3 x 10 strict banded pull ups, use same band strength as last week but decrease band size for last set
3 sets max 90 degree flexed arm hang hold

HSPU Stream:
3 x 5 super slow negatives, speed down must be consistent from beginning to end
3 sets max frog stand

WOD:
6 MINS:
800 m Run
in remainder of time complete as many reps as possible of:
10 box jumps (24/30)
1 rope climb

Rx2:
20/24 box jumps
Rope climbs

MOD:
20/24 box or lower
Weighted rope pull downs (flip rope over bar and attach 3 x 35 bumpers or 3 x 45 bumpers for men, stand just outside of the rig and do hand over hand pull downs until weight reaches the top of the bar, then reverse and hand over hand it back to the floor).