WEDNESDAY 05/17/2017

WEEKLY CHALLENGE

  • 25 STRICT PULL UPS (QUALITY HOLDING HOLLOW POSITION)

  • 30 RING PUSH UPS (QUALITY-SLOW)

  • 5 MIN HOLLOW HOLD (ACCUMULATED TIME            

WARM UP

  • 1 JOG

  • 1 HIGH KNEES

  • 1 BUTT KICKS

THEN

3 ROUNDS

  • 10 TOE TOUCHES

  • 2 - 5-SECOND BRIDGES (MODIFY WITH HIP LIFTS OR STANDING BACK STRETCHES--hands on hamstrings)

  • 30 SECOND FROG STRETCH

  • 30 SECOND PIGEON STRETCH EACH LEG

  • 5 INCH WORM PUSHUPS

  • 5 LEMON SQUEEZERS

STRENGTH

DEADLIFT ( ADD 10LB TO 1RM)

36% X 5 -- 45% X 5 --54% X 5--60% X 5

WOD 1

  • DEADLIFT

  • DOUBLE UNDERS

WOD 2

PINCH GRIP PLATE HOLDS

WOD 3

BAR HANG