4-9-18

4-9-18

COME IN SATURDAY FOR OUR “AUTISM AWARENESS WOD”

-WE WILL BE PERFORMING THE WOD “HOPE”……WEAR ALL BLUE

-WE WILL HAVE A LINK FOR DONATIONS!!!


WARM-UP

3 SETS

-10 Reverse Snow Angels (weighted if able- 2 1/2 – 5lbs Max)

-5 Negative Hand Release Push-Ups (Descent should be as slow as you can to the ground)

-5 Ring Pull-Ups w/ a 10sec Hold at the top


STRENGTH

3 SETS

1) Negative Pull-Ups- 6 reps with 5sec minimum descent

-Rest 60secs-

2) Alternating Arm Db Bench Press- 20 reps total (10 each arm)

-Rest 60secs-

*If you cannot control the negatives down for at least 5secs you need to add a band to the squat rack at a minimum assistance level. Ensure the feet are back behind the body and you’re squeezing the back as tight as you can. These need to be very difficult and slow….if you can control easily for 5secs then make sure to add weight to these. Scaled athletes will perform slow controlled ring pullups at a tempo of 3sec UP/ 3sec HOLD/ 3sec DESCENT.

*On bench press squeeze as tight as you can up top but do not mash the dbs into each other….remain steady up top while you alternate pressing on arm at a time!


STRENGTH AND CONDITIONING

EMOM-every min for 18mins

1st Min- 30sec Alternating DB Plank Rows

2nd Min- 30sec L-Seated Ovhd Plate Hold

3rd Min- 30sec Cal Row (Increase intensity each set).

*Pick a weight on plank rows that you can control smooth and flat….no rocking side to side.


DAILY CHALLENGE EXERCISE

-175 Double Unders OR Attempts

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