March 17, 2016

 

a) WARM UP:

Run 400m

3 Rounds for quality:

  • 10 hollow rocks
  • 20 sec superman hold
  • 10 beat swings
  • 5 pull ups
  • 5 wall balls
b) SKILL WORK:

  1. 6 sets tuck hold hanging from bar
  • Level 1–Hold 5s, rest 10s
  • Level 2–Hold 10s, rest 20s
  • Level 3 – Hold 15 sec, rest 30s

2. 6 sets Ring Support

  • Level 1 – Hold 5s rest 10s
  • Level 2 – Hold 10s rest 20s
  • Level 3 – Hold 15s, rest 30s

3. Collect 20 strict T2B

c) WOD:

For reps:

Tabata (8 rounds – 20s on:10s rest)

  • Chin over bar hold (secs)
  • Bottom to bottom squats
  • Ring support (secs)
  • KB swings (55/35)

d) ACCESSORY WORK:

  • Couch Stretch
  • Pigeon
  • Calf Stretch
  • Chest Opener
  • Glute Smash

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