Tuesday 4/10/18 - Body Weight WOD
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
Tags:
