Thursday, October 6, 2016
Essentials
Strength/Skill: |
Warm up:3 Sets:
3 Sets:
Strength: Skill: |
WOD: |
For Time:
*Every minute on the minute perform 4 Burpees |
Additional: |
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Performance
Strength/Skill: |
Warm up:3 Sets:
3 Sets:
Strength: Skill: |
WOD: |
For Time:
*Every minute on the minute perform 4 Burpees |
Additional: |
|
Competition
Strength/Skill: |
Warm up:3 Sets:
3 Sets:
Strength: Skill: |
WOD |
Task specific training: Pendular swinging
* When you see the drill in parenthesis after the number that means you do that drill back to back the number of times indicated. Example: 2X 3(kte -> ttb) would mean do 2 sets of kte, ttb, kte, ttb, kte, ttb
Beginner/ novice
1) 3×10 Arch -> hollow
2) 3x 2 (Kipping pull up progression drill (Arch hollow -> lever pull -> pull down-pull in)) 3) 4×3 Knees to elbows right into 3 TTB 4) 4 sets of Butterfly progression drill 2: Butterfly movement progressing to butterfly pull up over 5 swings 3 sets of 2 (Butterfly progression drill 3: Arch- hollow -> Lever pull -> butterfly ) 5) 5 sets of 2 (KTE-> TTB -> kipping pull up) Advanced Elite: |
Additional: |
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