042115 Strength and Conditioning
10 min of muscle up practice. Work banded transitions then "extensions and hollows" while hanging from the rings. Toes should be pointed at all times, while in the peak of the "hollow" position your body should resemble a banana.
then
1 clean pull + 1 power clean AHAP
5x1 every 2 min
Then
3 rounds
200 m run
7 ctb pull ups
10 box jumps
041815 Conditioning
For all you Saturday Wod Shoppers, I hope you're on your way.
Round 1
10 min amrap
40 yard farmers carry
10 DUS
40 yard farmers carry
20 DUS
Continue that sequence...
Then
4 rounds
You get 5 min to complete
500m row or run
10 thrusters 95/115/135/155
10 MUs/Ctb pull ups
041715 Strength and Conditioning
Maxout Friday!
Max out Friday
+
For time:
15-12-9
Power cleans (75/115)
Toes to bar
041615 Strength and Conditioning
A. Overhead squat, 5x2, 2:00 rest
+
8:00 @85%
8 pull ups
12 KB swings
200m run
+
4:00 rest
+
8:00 @85%
8 burpees
12 overhead weighted walking lunges
150m row or :60 airdyne