Split WOD day again today for those doing the Open and those doing regular training...
Let's get some WOD testing scores for you guys..
10 Kipping Pull Ups (Practice Kipping and try it for the WOD... Try chest to bar, if possible)
20 Hand Release Push Ups (Locked knees and hips!)
30 AbMat Sit Ups
40 Air Squats (Use a med ball for depth, if you have issues with it)
REST EXACTLY 3 MINUTES
* 4 Total Rounds *
Take some time and really work LOW VOLUME Kipping pull ups and solid push ups...
Work solid, consistent rhythm for Toes 2 Bar & CTB Kipping Pulls Ups
(LOW VOLUME - 4-6 reps for Ladies & 6-8 reps for Guys... Just 3-4 Sets)
Grab a partner and perform a 3000m Row alternating every 250m @ 70-75% of your best 250m Row pacing... (2:00-2:10 for ladies and 1:55-2:00 for guys... Nice relaxed pace)
Grab a jump rope and work on Double Under speed changes and experimenting with Muscle Snatches/Power Snatches/Clean & Jerks with some lighter weights and the OPEN WOD Rx'd weights for LOW VOLUME & FULL RECOVERY BETWEEN sets...
10-20 Doubles Unders & 5-10 Snatches / Clean & Jerks... 2-3 sets... Just work on timing and see if you can keep the speed up after switching back & forth from snatches to cleans & jerks...
POST YOUR ROUND TIMES FOR SPRINT BARBARA TO COMMENTS