Dips, 3 x 10 Ring or Bar - No bands on rings unless you can do 10 UNBROKEN bar dips to good depth.
Rope Climb Practice
1a ) 4 x 8 Ring Dips
1b) 2 Rope Climbs for Time.
5 Rounds for time:
15 Jumping alternating lunge
20 double unders
40 Meter Shuttle Sprint ( 4 x 10 m)
Rest 90 seconds in between rounds.
Compare to 3/1/12
Hip Bridges, 6 x :15 sec hold
Calves on Post, Scorpion
Post loads for your Strength/Sports Strength & Time for WOD to comments.
Tue, January 29, 2013 @ 7:19 AM
Tue, January 29, 2013 @ 10:35 PM
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