Strength and Skill Work

Strength WOD’s:
We are starting Week #5 of 8

Skill Work Week #7
Gymnastics / Body Weight Movement Goals

Core Work
Accumulate 3:00 in an L-Sit. If you can do it on the bars then work up to the Rings.

Pull Up / Muscle Up Work
2 x 25 Neutral Grip Pull Ups, 2 x 15 Skin the Cat, 2 x 15 Banded Muscle Up Transitions

Box Jumps
2 x 1 Min Max Rep Jumping Back Squat 45/35, 30 Pistols Each Leg

Met-Con Goals

5k Run

20 min Airdyne Bike. Alternate 1 Min Arms only / 1 Min Legs only

10 Shuttle Runs 50/25/25/50, 6 x 100 m Sled Runs 135/90

Weightlifting Goals

10 x 2 Snatch Grip Deadlift As heavy as possible

10 x 2 Pendlay Row Progress up in weight

20 x 2 EMOTM Power Snatch + Overhead Squat