Tuesday 8-15-17
Warm Up:
2 rounds
5 pull ups
10 big kips
5 hips drives on floor
Skill: Bar MUs
5 min work without assistance
EMOM 10 min
2 Bar MUs
Workout:
AMRAP 15min
7 HSPUs
200m Row
Walk 30 ft 10 squats walk 30ft – 83#
All Week Homework:
3×25 GHD Sit Ups
3×15 s – back extensions
3xME ring to sternum rows
5×5 Low Ring MU transition
3×8 ring dips
Bar MU practice – start moving the box further away and use a shorter box as you get more comfortable.
6×5 strict HSPU
Every 30 sec try 5 unbroken T2B until you can’t complete them unbroken
5 HS forward rolls
10 min work on HS walking
Thursday 8-17-17
Warm Up:
2 rounds
:30 sit in goblet squat with kb
15 calf jumps
:30 each leg stretch calf
Skill: Pistols
EMOM 10 min
Even: 6 candlestick pistols
Odd: 4 pistols
Workout:
3 rounds
10 cal on assault bike
15 OHS – 63-73#
10 C2B
CrossFit Havoc 