Tuesday 6-20-17
Warm Up:
Row 500m
1 min plank hold
:30 l-sit hold
Skill:
HSPUs
5×1 kick up to band, 5 contract shoulders
2 min KB OH hold
Then…
EMOM 6 min
5 strict HSPUs
Workout:
4 rounds
15 ft HS walk
15 Push Press @73-83#
All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
5×5 Strict Pull up or C2B
5×5 Low Ring MU transition
Ring MU practice – Stay patient, it’s all timing – start with MU transitions practiced in class.
8×2 – Deficit HSPU
10×4 HS wall rotation
5 HS forward rolls
10 min work on HS walking
Thursday 6-22-17
Warm Up:
2 rounds
Run 200m
10 GHD Sit Ups
20 pass throughs with pvc
Skill: Core Conditioning
EMOMM 10 min
Even – 10 Back Extensions
Odd – 10 GHD Sit ups
Workout:
For Time
50 T2B
45 Ring Dips
40 Hollow Rocks
35 Push Ups
30 Around the World
25 Burpees
CrossFit Havoc 