WOD for Saturday, Jul 26, 2014

Push-ups

Progressions

Use 5×10 reps table:

  • 3 x 2
  • 5 x 2
  • 3 x 4
  • 4 x 4
  • 4 x 6
  • 5 x 6
  • 4 x 8
  • 4 x 10
  • 5 x 10

Mikko's Special

5 minutes:

  • 1 x power snatch
  • 2 x ohs
  • 2 x power snatch
  • 2 x ohs
  • 3 x power snatch
  • 2 x ohs

No muscle snatching! Go under the bar, but you don't need to move the feet. Focus on keeping the technique the same for the whole workout.

WOD for Friday, Jul 18, 2014

Skill: Pull-up

Progressions:

  1. Ring row / rows with rope
  2. Negative pull-up
  3. Chin-up (underhand grip)
  4. Pull-up (overhand grip)
  5. L-pull-up

No kipping. Use the 5×10 table:

  • 3 x 2
  • 5 x 2
  • 3 x 4
  • 4 x 4
  • 4 x 6
  • 5 x 6
  • 4 x 8
  • 4 x 10
  • 5 x 10

If you have spare time between this and the metcon, do some static holds chin over the bar.

20 minutes of quality

Four rounds for quality:

  • 1 minute ring dips
  • 1 minute box jumps 60/50 cm
  • 1 minute L-sit
  • 1 minute wall climbs
  • 1 minute rest