WOD - 2/10/16

Wednesday

 

Skill: Muscle-ups

Strength: Back Squat 40% x5, 50% x5, 60% x5 (% based off of 90% of 1RM)

WOD: CrossFit Open 15.3

14 min. AMRAP

  • 7 MUs

  • 50 Wallballs (20/14)

  • 100 DUs

Post Workout: 3 Rounds

  • 10 Arch-hollow drills on rings/pull-up bar

  • 8 GHD hip extension

Challenge of the Week: Work on a minimum of 4 Mobility WOD drills for thoracic spine and hips.

*Post score to whiteboard

Pull-up Program

Day 2:

  • 3x100m farmer carry (choose a challenging weight to carry, while maintaining good posture)

  • 3x5 chin-ups (Reverse grip-pull, or jump, to get chin over the bar and lower back to full extension.)

  • 3x10 barbell bicep curls (every rep should be controlled but difficult)

  • 3x30-45 sec. L-sit hold