Tuesday 4/10/18 - Body Weight WOD

April 10, 2018

 

M-1: 10:00 EMOM

3 Front Squats

*Start at +5/10lbs from last week's 65% and build (If you didn't find a 1RM last week, do that today.)

*3 count pause on the first rep, right at parallel on the way down, and come up from there

*No pause on reps 2 and 3

 

M-2: 3 Rounds

60 Double Unders
50 Air Squats

40 Push Ups

30 Butterfly Sit Ups

 

L2: 30 DU

 

L1: 120 Single Unders
Modified Push Ups

 

Extra Credit:

15:00 EMOM, alternating

a) 5 Pistols/Side

  • Rockback Pistols

  • Pistol Negatives

  • Counter Balance/To Box

b) 3 Single Arm Scapular Pull Ups + :05 Pause/Side

  • 5 Scapular Pull Ups + :05 Pause

  • 5 Scapular Pull Ups

c) 5 Wall Walks + :05 Pause

  • 5 Scapular Handstand Push Ups 

  • 5 Scapular Push Ups

 

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