Thursday February 16, 2017

SOD:
A1.
tuck press to push-up 3X6 - ONLY if you can control the press to handstand for 6 reps, otherwise keep working this core control. if you were able to work the tuck press to push-up last week, you can move to a wall facing tuck press to handstand
A2. Ring Muscle up 3X2-3, OR chest to bar pull-ups 3X3-4
A3. Plate OH hold 3X45 sec (45/25) - focus on keeping ribs pulled down with weight stacked overhead

WOD: 3 rounds for quality
10 pistols
10 strict Handstand Push Ups
10 strict Toes To bar

Wednesday February 8, 2016

SOD:
A1. tuck press to push-up 4X6 - ONLY if you can control the press to handstand for 6 reps, otherwise keep working this core control. if you were able to work the tuck press to push-up last week, you can move to a wall facing tuck press to handstand
A2. Bar Muscle up 4X3-4 - if you are close to having one, practice transitions from a box mixed in with some real attempts, if you need to work on your pullng strength then do 4X6 pull-up @2 sec to bottom 1 sec dead hang X 2 sec to up position Rest 60

WOD: 18 min AMRAP 80%:
1 length of gym D-Bell OH walking lunge (50/35)
10 Toes To Bar
1 length of gym D-Bell OH walking lunge
10 Handstand Push Ups