Monday

Strength Development:

Hip Extensions

Engage the Glutes weight in the heels

·   5 minutes to warm-up

5 sets @ 2 minutes/set

5 hip extensions

Aim to increase weight from last time

WOD

Torian Pro Online Qualifying WOD #3

Modified

Pick a light starting weight and think through the pull-up progression you use.

“Frantasy Land”

20 minute CAP

21 – 15 – 9

·   Thruster (RX 30/15 kg)

·   Jumping pull-ups/ banded pull-ups/ Pull-ups

Then:

15 – 12 – 9

·   Thrusters (RX 40/20 kg)

·   Banded pull-ups/pull-ups/ chest-to-bar pull-ups

Then:

12 – 9 – 6

·   Thrusters (RX 50/25 kg)

·   Pull-ups/ chest-to-bars/ bar muscle ups