Tuesday March 29th WOD

Warm up:  800m jog followed by BW drills, mobility and glute activation drills

 

 

Strength:  Back squat

Every 2 minutes, for 10 minutes

-6 reps @ 75

-4 reps @ 80%

-2 reps @ 85%

-1 reps @ 90%

-1 rep @ 95%

Finish with one set of:

-Max Unbroken Reps @ 85%

 

LV. A Skill: Ring Muscle ups

Take 5 minutes to prep then every minute for 7 minutes perform:

-2 Ring MU + 2 dips

 

LV. B Skill:  Ring MU progressions

 

LV. C Skill:  Kipping

 

Conditioning:  7 minute AMRAP

-5 Pull ups (chest to bar for advanced)

-10 Push ups

-15 Air squats

 

Nick ProhaskaComment