Thursday, August 14, 2014

1.)Skill of the month: pull up

a.) chin swings 3 sets

Adv-front lever to pull up

Int-move as far away from the bar that you can successfully return to the chin up 

Beg-small swings while holding chin up.

b.) Skill of the day: T2B

-1 set L hold to t2b

-1 set off plyo box come back slow after t2b

- 1 set Kipping t2b 

- 1 set rings swing up to pike to toes to ceiling

2.) Take 15 minutes work on the Three Position Squat Clean

The three positions are working from the top down:

1 – High Hang (Pockets)

2 – From the Knee

3 – The Floor

(Without letting go of the bar, perform a High Hang Squat Clean, Hang Squat Clean & Squat Clean in succession.) 

 

3.) WOD

21-15-9

Row for calories

DB squat cleans (35/25)

KB swings (1.5/1pd)

Burpees 

"Nothing builds self-esteem and self-confidence like accomplishment.” – Thomas Carlyle