THURSDAY

 
Dynamic (up and back incl. lunges and spidermans)

Calf pumps, Bird-dogs, air squats, mountain climbers,

Cossack & boot strappers

Shoulder activations (band)

Monster walks

DB deadlifts, high pulls, snatches

DB cleans, presses

 

 
 

Skill Development

Rope Climbs

 

Technique Development

10 minutes

 

· Feet positioning/locking

· Arm pull ascending and descending

· Practicing technique

CHALLENGE: practice your ‘tuck’ to reduce the number of bites
 

WOD

 

7 Rounds For Time:

25 Minute CAP

 

·   6 DB Alt Arm Snatches

·   1 Rope Climb

·   6 DB Alt Arm Clean & Press

·   1 Rope Climb

·   200-meter Run

 

Stimulus:

·   Braced core/strong pulls

·   Fast Consistent Sets

·   Short recovery time

·   Keep it light if necessary
FRIDAY
TUESDAY
FRIDAY