Wednesday WOD – 011117

Baseball Tees

Still have lots of Baseball Tees in stock!

WORKOUT OF THE DAY

Wellness
1. Max Seated Pull-ups
2 attempts. As much rest as needed between.

2. Max Kip Swings
2 attempts. As much rest as needed between.

3. With a Partner, for time:
45-35-25-15-5 Calories Assault Bike

Partner 1 completes 45 calories and then rests while partner 2 completes 45 calories. Then partner 1 completes 35 calories, etc.

Fitness
1. Max Strict Pull-ups
2 attempts. As much rest as needed between.

2. Max Kipping Pull-ups
2 attempts. As much rest as needed between.

3. With a Partner, for time:
50-40-30-20-10 Calories Assault Bike

Partner 1 completes 50 calories and then rests while partner 2 completes 50 calories. Then partner 1 completes 40 calories, etc.

Performance
WL
5 Tng Power Snatches: Every 90s for 6 sets

GYMNASTICS
1. Legless Rope Climb: 3 reps as fast as possible. Record time.
start and finish in seated position on each rep
2. Strict Pull Up: max reps. No kip. Chin fully over bar for rep to count. Record number
3. L-Sit Holds: max perfect hold. Stop once feet drop below parallel or form breaks. Record times
4. Basic Ring Swings/ Towel Drill: 10 reps max. Focus is on technical improvements here. See if any improvements have been made with the cues indicated in the video

(On Tests 2-4, max 2 sets. As much rest as needed btw sets)

STRETCH
Middle Split: 30 sec hold x 2 rounds (2 reps max. **Test your progress from week 1)

METCON
With a Partner, for time:
50-40-30-20-10 Calories Assault Bike

Partner 1 completes 50 calories and then rests while partner 2 completes 50 calories. Then partner 1 completes 40 calories, etc.