2/9/15 Monday

Performance

A1.  Seated Strict Press; 3-4reps (add 5% to last weeks weight), rest 30sec

A2. 90 degree thumbs down Powell Raise; 15-20 reps, rest 30sec

A3. Alternating Pistols; 6-8 reps each leg, rest 60sec

X 5 sets

*Pistol progressions: Single Leg box squat, Pistols holding onto rig, Pistols holding onto rings

 

B. AMRAP in 12 minutes of:

5 Strict Handstand Push-Ups

10 Toes to Bar

15 Ring Dips

30 Double-Unders

*HSPU Progressions; L-seated DB Press, HSPU eccentrics @ 4sec descent

*Ring Dip Progressions; Bench Dips, Bar dips, Ring Eccentrics @ 4sec descent

 

Competition

Wod will be posted at gym