Thursday Week#3 Speed

Warm up  

2 minutes double unders

ARE-push ups

·      5 regular

·      5 planche

·      5 regular

·      5 planche

·      5 regular

Close grip OHS

Strict TTB

Skill

Movement standards

WOD

5x

30 second of work 1 minute rest

-Rope climbs

-TTB

-Shoulder to OH w/65 m/95

CFE

Warm up

5x 200m repeats

2 minutes rest after each effort

WOD

5x

30:20

-TTB

-Shoulder to OH w/65 m/95

-Pull ups

-KBS