Strength
Deadlifts
5 sets x 3 Deadlifts @80% of 1RM
* Complete a set on the 2 minutes *
WOD
"Pour Some Sugar on Me"
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats 135#/95#
* Each shutle run rep = 25ft down, 25ft back (50ft total)
**Score is slowest set.
WOD
"Thunderstruck"
7 Rounds For Time:
10 Hand Release Push Ups
10 Dumbbell Snatches 50#/35#
10 Toes to Ring (OR 10 Toes to Bar)
10 Wall Balls 20#/14#
Skills and Drills
Strict Pull-up Progression - Week 3 Day 1:
Advance:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 2-3 unassisted pull-ups - Rest 30-seconds between sets
Intermediate:
3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 1-2 unassisted pull-ups - Rest 30-seconds between sets
Beginner:
3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
WOD
“They’ve ruined Cranberry Day.”
Teams of 2
4 sets For Time:
60 Dumbbell Box Step Ups (50s/35s)24"/20" (split)
30 Synchro Hang Alternating Dumbbell Snatch 50#/35#
-rest 1:1 between sets-
WOD
Teams of 2
For Time:
20 Thrusters 135#/95#
100 Double Unders (each/same time)
16 Thrusters 135#/95#
80 Double Unders (each/same time)
12 Thrusters 135#/95#
60 Double Unders (each/same time)
8 Thrusters 135#/95#
40 Double Unders (each/same time)
4 Thrusters 135#/95#
20 Double Unders (each/same time)
*Split up work however you see fit
