WOD - 2/19/16



Skill: Swimming

Strength: Sumo Deadlift High Pull 3x6

WOD:  Partners

  • 1 round: 100m Swim

  • 5 rounds: 50m Swim

  • 10 rounds: 25m Swim

*One partner works while the other rests.

Post Workout:  3 Rounds

  • Hip mobility

  • 60 sec. Reverse Plank

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 3:  

  • 3x Best pull-up attempt (If you have strict pull-ups already, go for max strict pull-ups while maintaining a good hollow body.)

  • 3x max L-hang (Aim for longer than last Friday and rest 60-90 seconds between sets. Your body should remain in a hollow position while hanging.)

  • 3x4 Negative Pull-ups

  • 3x10 Band 90/90