Skill and Strength WOD’s 2/23 – 3/1

Strength WOD’s:
You guys are entering week 6 of the strength program. Keep going with it. The 8 week plan after this one is going to be very different.

Skill Work Week #8

I really want people to take some time and test where they are in relation to their Quarter 1 Goal this week. Please don’t wait till the last minute to find out if you are on track. I don’t want anyone to miss their goals. We have time to address them still.

Bodyweight / Gymnastics Goals:

Muscle Up Work:
3 x 10 Chest to Ring Pull Ups, 3 x 10 Toes to Ring, 3 x 10 Ring Dips, 3 x 10 Skin the Cat

Push Up Work:
50 Push Up Negatives (Lowering yourself slowly to the ground)
2 x  1 minute of push-ups / 1 minute of sit-ups
3 x  30 seconds of push-ups / 30 seconds of sit-ups
4 x  15 seconds of push-ups / 15 seconds of sit-ups
(No Rest Between Sets)

Box Jump Work:
5 x 3 Back Squat (65%) with a 3 second pause at bottom, 5 x 3 Box Jumps 80% Max Height with a 3 sec. squat pause before take off.

Handstand Work:
3:00 Handstand Hold with minimal wall contact, Every :30 for 10 minutes KB Shoulder Press as Heavy as possible

Met Con Goals

2 x 5 Min Running (estimate the distances it will take to fill 5 min or run out 2:30 and then turn around), 5 Min Rowing, 5 Min Airdyne

6 x 400 m Rest :45 between

5 x 250 m Row / 50 Jumping Jacks As fast as Possible

Weightlifting Goals

10 x 2 Hand Squat Snatch

3 Push Jerk EMOTM 10 Minutes (Progress weight at minutes 3 and 6)

1 Rep Max Load Weighted Pull Up, then 8 x 3 at 50%