Wednesday, June 7, 2017

2 Sets

• Landmine Squat x 8-12 (Focus on Control)
• Wall Slides x 10
• Ring Support Hold x 5-10 Seconds
• Bottom of Dip Hold x 5-10 Seconds
• Scapular Pull Ups x 10

Strength:

Skill:

• 40 Pull Ups

*Every Time you break perform:

• 12 KB Swings
• 12 Wall Ball
• 12 Calorie Row
• 12 Push Up

• Mobility

2 Sets

• Landmine Squat x 8-12 (Focus on Control)
• Wall Slides x 10
• Ring Support Hold x 5-10 Seconds
• Bottom of Dip Hold x 5-10 Seconds
• Scapular Pull Ups x 10

Strength:

Skill:

• 30 Muscle Ups/60 Pull Ups

*Every Time you break perform:

• 12 KB Swings
• 12 Wall Ball
• 12 Calorie Row
• 12 Handstand Push Up

• Mobility

2 Sets

• Landmine Squat x 8-12 (Focus on Control)
• Wall Slides x 10
• Ring Support Hold x 5-10 Seconds
• Bottom of Dip Hold x 5-10 Seconds
• Scapular Pull Ups x 10

Strength:

Optional After WOD:

3-4 Sets: (EMOM)

• Minute 1 = 40 Yard Sled Sprint + 3 Stone to Shoulder
• Minute 2 = Rest

Skill:

• 45 Muscle Ups

*Every Time you break perform:

• 18 Deadlift 225/155
• 18 Wall Ball
• 18 Calorie Row
• 18 Handstand Push Up

• Mobility