Strength and Skill Work 3/3 – 3/9

Strength WOD’s:
We are on Week #7 of the program. Almost there. If you’re on it keep going and working hard. IF YOU’RE NOT DOING STRENGTH BUT WANT TO NEXT TIME START TO GET AN IDEA OF YOUR MAXES AND BE READY TO START IN 2 WEEKS.

Skill Work Week #9
I haven’t heard ANY feedback on goals so I assume that everyone is on track for them…TEST THEM SOON TO MAKE SURE YOU WILL ATTAIN THEM.

Body Weight / Gymnastics Goals:

Core Work:
5:00 Plank Hold, 50 GHD Sit Ups, 50 Hip Extensions, 50 Back Extensions

Ring Work:
20 Skin The Cat, 20 Half Iron Cross, 20 Ring Dips, 20 Ring Push Ups, 20 Ring Rows

Box Jump Work:
5 x 5 Box Squats each round immediately followed by 5 reps box jumps. (Increase the weight and height each round), 30 Pistols Each Leg

Double Unders:
5, 10, 15, 20, 25, 30, 35, 40, 45, 50 Double Unders. The goal is to get each set Unbroken if you can.

Met-Con Goals:

Rowing:
500m, 100m, 250m, 1000m Rest as needed between efforts but try for a fastest possible time on each.

Airdyne:
EMOTM for 15 min 18/12 Calories

Running:
5 x 100 m Sprint (Walk or light jog back) Immediately follow the 5th sprint with a Mile run.

Weightlifting Goals:
3 x 400 m Sled Pull (200 m Forwards, 200 m Backwards) HEAVY

10 x 3 Hang Squat Clean (Pause in the hang position for 3 sec. HOLD GOOD FORM, then EXPLODE jumping and landing in a front squat)

EMOTM for 10 minutes 3 Split Squats Each Leg. Weight should rate at a 7 out of 10