Tuesday 10-3-17
Warm Up:
2 rounds
1 min HS Hold
1 min hollow hold
1 min superman hold
Skill: HS walking
10min HS walking practice
HS box drill
3×5(each way) side wall walks
3×8 shoulder taps
Workout:
AMRAP 10min
5 T2B
10 parallete pass through a
5 OHS @53-83#
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 10-5-17
Warm Up:
2 rounds
5 pull up negatives
200m run
Skill: Butterfly Pull Ups
Technique overview
EMOM 10min
5 pull ups (try to do sets of butterfly’s)
Workout:
Death By:
Burpee & GHD
CrossFit Havoc 