Strength and Skill Work 4/28 – 5/4

Strength WOD’s:
This is week #7. This Monday will be a monster workout. be safe and focus on form and you’ll do fine.

Skill Work:

Body Weight / Gymnastics Goals

Core Work:
2 x 20 GHD Sit Ups, Total of 200 Transitions from Elbows Plank to Full Plank

Pull Ups Work:
3 x Max Time Hanging from the bar, 3 x 3 Reps weighted Pull Ups (If you’re on bands use a low a band as possible or a really hard ring row)

Box Jumps:
2 x 25 Reps Each Leg Single Leg Box Jump, 10 attempts Max height High Bar standing start and 10 x max height High Bar with approach

Met-Con Goals

20 min Airdyne (Alternate 1 min max effort and 1 min recovery, Always pedaling though)

4 x 800 m run / rest 3:00

Row 2 K

Weightlifting Goals

EMOTM for 10 Minutes: 2 Sumo Deadlift Increase weight each round.

50 Reps (Not for Time) Hang Clean Pull Weight should be about 85% of your max clean

400 m BB Farmers Walk As Heavy as possible