5 Mar 2015

Warm Up:
Row at 60% pace 500 m
Theraband Shoulder activation
Y's/T's/W's
Bottom's up press (from bended knee position, not standing)
Walk walks to 80% height, hold 5 seconds at top position and control down, maintain hollow body

SKill Work:

Pull Up stream
3 x 8-10 strict banded pull up - no hip drive
rest 1 min btwn sets
3 x 10 ring rows - focus on form, hollow body & chest to ring
3 x 10 bicep curls alt (dumbbell)

Muscle Up stream:
3 sets max ring pull ups, false grip, pull as deep into chest as possible
rest 1 min btwn all sets
3 sets max dips (bar or rings)
3 x 2 seated transitions
1 x 3 russian dips

WOD:
Progressive EMOM:
In 1 minute: Complete 3 rope climbs
Rest 1 minute
In 2 minutes:  Complete 6 rope climbs
Rest 2 minutes
In 3 minutes:  Complete 9 rope climbs
Rest 3 minutes
In 4 minutes:  Max double unders

Score is double unders.

If you do not complete your rope climbs, subtract 20 double unders for each climb not completed.

Rx2:  Seated weighted pulls (not in a squat; seated on the floor with legs extended in front, hand over hand pull)   Use kettlebells (3 x 35's/3 x 55's) Drag weight should be close to bodyweight.

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SILVERS:

Strength:
Bench press

SKILL:  DOUBLE UNDERS

WOD:
2 min at each station for max reps, 60 secs rest

1) Sledgehammers on tires
2) OH walking lunges
3) Row calories
4) KB Swings
5) Airdyne calories