Friday, 1 May 2009

Ed working the sandbag

Strength:
Box Squat - Set a new 3 Rep Max
(Use bands if you have them)

Skill Work:
Skin the Cat

WOD:
5 Rounds for Time:
- 5 Sumo Deadlift High Pulls, 135 lbs
- 10 Ring Dips
- 5 Thrusters, 135 lbs

Post weight and time to comments.

Wednesday, 29 April 2009

Skill Work:
On the rings
- Muscle-Up Progressions
- Skin the Cats (Novices may tuck their legs into their chest)

WOD:
"Michael"
3 Rounds for Time:
- Run 800 meters
- 50 Back Extensions
- 50 Sit-ups

Post experiences on the rings and time to comments.