WOD – Monday 2 May 2016

Suzannah has really put in the effort to get her pull-ups and it has paid off.

Suzannah has really put in the effort to get her pull-ups and it has paid off.

The month of May will see a variety of WODs come your way but there is going to be a definite focus on building your strength and technique to help with your pull-ups, and also develop your Clean & Jerk technique.  To get the most out of the programming, it is recommended you try to hit at least 3 sessions per week.  We will establish some baseline results this week and then retest at the end of the month.  Put in the effort and you will see the results! 

WORKOUT OF THE DAY

STRENGTH/SKILL

A. 3 sets (not for time) of:

10-15 Hollow to Arch Swings

1 min Forearm Plank

***Rest as needed between sets

 

B. Max Effort Strict Pull-up

****For those who do not have a Strict Pull-up, perform:

3 sets of DB Rows (6 each side) AHAP with a stable back and midline (no rotation through hips)

 

METCON

5 rounds for time of:

10 Pull-ups/15 Ring Rows

200m Run

10 Clap Push-ups/15 Hand Release Push-ups

15 Goblet Squats 24/16kg

*** 17 min timecap

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About AB

Crossfit Coach

Posted on May 2, 2016, in WOD and tagged , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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