WEDNESDAY 11/02/2016

WEEKLY CHALLENGE:

  • 50 HAND STAND HOLDS: WORKING ON MECHANICS ENTER/HOLD/EXIT

  • RX= OFF WALL (ACCUMULATE TIME IN SOLID HOLD) -- SCALE W/ HOLDS ON WALL OR DONKEY KICKS

  • 50 CART WHEELS

  • 10 MIN -SUPER MAN HOLDS (ACCUMULATED TIME OVER THE WEEK)

 

 

WARM UP

  • 30 JUMPING JACKS

  • 20 GOOD MORNINGS

  • PVC PASS THRUS

  • 20 OH SQUAT PVC

  • WRIST STRETCHES

 

STRENGTH

BACK SQUAT (ADD 30LB TO IRM)

50% X 5 -- 54% X 5 -- 58% X 5 --68% X 5 -- 77% X 5+

 

WOD

3RFT

  • 25 CTB PULLUPS

  • 3 BARBELL COMPLEXES AS FOLLOWS -- EACH COMPLEX = 1

    • 2 POWER CLEANS

    • 2 FRONT SQUATS

    • 2 BACK SQUATS

    • 2 OHS