wednesdays training

PHASE 1/2017: WEEK 10
L3
warm up:
toes to bar x 12
scoop to arch rolls x 12
scap pulls x 12

strength:
complete 5 rounds of:
Archer Pull Ups x 3 @ 3113
Ring Dips x 5 @ 3315

complete 3 rounds of:
Skin the Cat x 5
One Arm Push Ups x 5 e.s

complete 3rounds of:
Handstand Shoulder Taps x 30sec
Straddle Circles x 15 e..s

Prehab/ Cooldown:
Complete 2 rounds of
OA Passive Active x 10
Pressing Retraction-Protraction x 10

PHASE 1/2017: WEEK 10
L2
​warm up:
toes to bar x 12
scoop to arch rolls x 12
scap pulls x 12

strength:
complete 5 rounds of:
False Grip Pull Ups x 5 @ 3113
Ring Dips x 5 

complete 3 rounds of:
Skin the Cat x 5
Muscle up Transitions x 5

complete 3rounds of:
c2w Handstand hold x 45sec
Straddle Circles x 15 e.s.

Prehab/ Cooldown:
Complete 2 rounds of
OA Passive Active x 10
Pressing Retraction-Protraction x 10

PHASE 1/2017: WEEK 10
L1
warm up:
leg lifts x 12
scoop hold x 60sec
arch hold x 60sec

strength:
complete 5 rounds of:
Pull Ups x 3 @ 3113
push ups x 5 @ 3315

complete 3 rounds of:
inverted hangs x 20sec
front support x 20sec

complete 3rounds of:
piked handstand hold x 30sec
hanging L sit x 20sec

Prehab/ Cooldown:
Complete 2 rounds of
Passive Active x 10
cuban rotations x 2min

WEDNESDAY WOD

pre wod
Work on Kettlebell Windmills x 15min

WOD
Jackie
For Time
1,000 Meter Row
50 Thrusters (45 lb bar)
30 Pull-Ups

REST 3 min, then
5 min EMOM
60 skips
10 sit ups
every successful, increase by 10 skips