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Thursday 5.19.16

18
May

Thursday 5.19.16

Skill Work (15 Minutes)

Bar Dip and Ring Dip Progressions Video Here

  1. Establish Top Position – Hands Open
  2. Bottom Position – Make Sure Elbow Over Wrist

Level 1 – Work on Bars with Bands

Level 2 – Work on Rings no Bands

Level 3 – Work on Rings at 5×5 Strict

 

Strength

OT2M for 10 Minutes

3 Reps at 85% of 1 RM

L1 Bench Press

L2 Bench Press

L3 Bench Press

 

WOD (Level 3)

AMRAP 8

2 Power Cleans (155/110)

4 Front Squats (155/110)

6 Front Rack Lunges (155/110)

8 C2B Pull-ups

 

WOD (Level 2)

AMRAP 8

2 Power Cleans (115/95)

4 Front Squats (115/95)

6 Front Rack Lunges (115/95)

8 Pull-Ups

 

WOD (Level 1)

AMRAP 8

2 Hang Cleans (95/65)

4 Front Squats (95/65)

6 Front Rack Lunges (95/65)

8 Australian Pull-Ups

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