Monday March 14th:
- Warm Up:
5 Negative Pull Ups
10 GHD Sit Ups
1:00 HS Hold
Band Shoulder Stretches
- Skill:
HSPU’s
2:00 OH Hold (KB’s-35#)
then…
:30 on :30 off until 55 HSPUs completed
- Workout:
15-12-9
Thrusters – 63#
C2B
- All Week Homework:
10 Pull Overs
5×3 Strict Pull Ups
Bar MU practice – Stay patient, move around the bar NOT TO THE BAR! – Work as many reps your hands can handle. Do not tear!
5×2 – Deficit HSPU practice – Start small, just plates and a slight deficit to practice
10 min work on freestanding HSs – gain balance, stay tight in core
10×5 (5 steps each way) side HS walks against wall
Wednesday March 15th:
- Warm Up:
2 x :15 L-Sit hold on rings
3xME Pull Up Hold
Band Stretches
- Skill:
Chest to Bar Pull Ups
:15 on :15 off for 5:00 min
4 C2B
- Workout:
EMOM until failure
Increasing TTB +6 Burpees 1-2-3-4-5-6…
CrossFit Havoc 