Thursday April 11th WOD
- Blind Side Strength
- Apr 10, 2019
- 1 min read
Skill:
*Everyone will do Pull up drills
Pull ups:
1. Banded Hollow Lat Pull down 3x8
2. Negatives
4x2 (3 count decent)
4x2 (5 count Decent)
*If you do not work on BMU drills, do more pull up negatives with a 3 count decent
Bar Muscle Up:
1. Pull Down Hollow Drill 3x5 with 10 sec hold at the top
2. BMU Scoop to hollow: 15 slow reps
*(do only the 1st dril: the band with feet elevated on box)
3. Arch/Hollow Tension Drill: 2x10 Reps
Conditioning:
12 Min EMOM (Every Minute on the Minute for 12 Min) 7 T2B 7 Box Jump Overs (24/20)
*You will do both movements in the minute. If you do not complete, take 1 min off, then continue on BUT your score would be the minute that you were not able to complete
Comments