19 Jul WOD- Sunday, July 20

Posted at 20:00h in WOD by

The winning name for Thursday’s WOD “Name this WOD” is “Paddy Melt” – submitted by Patrick and Mac. Brilliant!

WOD: Sunday, July 20
Strength: work up to 70-75% 1RM Jerk and do 3-4 sets at the same weight of:

    1 Push Press +1 Push Jerk

WOD 1: “Edward Dumbbellhands”

    8 min AMRAP
    8 Renegade Rows
    12 DB Sit up
    16 DB Swings (2arm)

WOD 2:

    Row 250 m,
    rest 1 min,

    Plank hold for the amount of time it took to row,
    rest 1 min

    repeat 3x

    Lv1: Plank on elbows
    Lv2: plank on hands
    Lv3: weighted plank 25/15
    on hands

SKILL OF THE MONTH: MUSCLE-UP

Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups!

    Week 7/14-7/20/14
    1. Kipping MU transition Drill 2×5
    2. Jumping MU Transition 2×5
    3. Ring Rows 2×5-10
    4. False Grip Hang 2x 10-20sec

    WOD Prep with Yasmen– How to prepare your body for the WOD:
    1.T-spine smash
    2. Shoulder Opener with Lacrosse Ball

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