Thursday 5.7.15 WOD

Dynamic Effort Upper (Speed Day)

Strength

Bent Over Row (12×2 @ 80% 1RM)

Strength

Pull-ups (12×2 banded – strict – kipping)

WOD

“Chewbacca”
50-40-30-20-10
Russian KB Swings (55,35)
AbMat Sit Ups
Dubs (x3)
**20min time cap

$ Out

4min
Max white knuckle plank
Rest in superman position
**white knuckle plank: create tension in your entire body, except your face and neck.

Muscle Up Practice/Skill

8×3 False Grip Pull Ups
30 False grip kips on the rings

 

By | 2016-10-20T15:17:35-04:00 May 6th, 2015|WOD|Comments Off on Thursday 5.7.15 WOD