Tuesday 11-21-17
Warm Up: 2 rounds
1 min HS hold
30 Hollow rocks
200m run
Skill: HSPU’s
Hold KBs OH for 2 min
then…
EMOM 10 min
6-8 HSPUs
Workout:
3 rounds
2 Rope Climbs (legless if you can)
15 T2B
20 OHS @ 63# (overtime you drop do 5 burpees)
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
Friday 11-24-17
Warm Up: 50 ft inch worms
5 Skin the Cats
Skill: Butterfly Pull Ups
Low Bar Form practice
Backwards bicycle kick practice – work into full butterfly pull up
Max set of butterfly pull ups
then…
EMOM 8 min
50% of max reps
Workout:”Mary”
20 min AMRAP
5 – HSPUs
10- Pistols
15 – Pull Ups
CrossFit Havoc 