WOD

05.10.17

WARM UP

General & Specific

STRENGTH & GYMNASTCICS

Every 3’ x 5 sets:

KB Turkish Get Ups – 3reps/arm

Weighted Strict Pull Ups— 5 reps @climbing

WOD

3 Rounds for time:

20 Knee to Elbows

16 DBs Hang Power Clean & Shoulder-to Over-Head @45/25lbs

10 Strict HSPU

WARM UP

General & Specific

STRENGTH & GYMNASTCICS

Every 3’ x 5 sets:

KB Turkish Get Ups – 3reps/arm

Strict Chin Ups— 5 reps

WOD

3 Rounds for time:

20 Knee to Chest

16 DBs Hang Power Clean & Shoulder-to Over-Head @30/20lbs

10 Kipping HSPU or 5 Wall Climb

WARM UP

General & Specific

STRENGTH & GYMNASTCICS

Every 3’ x 4 sets:

DB Turkish Get Ups – 3reps/arm

Ring Rows— 8-10 reps

WOD

3 Rounds for time:

15-20 Knee Raises

15 DBs Hang Power Clean & Shoulder-to Over-Head @30/20lbs

10 Push Ups h/off

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