Skills, strength and WOD!
Practice pistols and strict rings dips/holds for 10 minutes
- Do 3-5 reps per leg on pistols and 8-10 solid reps on dips OR a 20-30 second hold
- Aim for 2-3 sets per movement during this 10 minute period
* Work up to a challenging set of FIVE REPS over the course of 15 minutes
- Aim for 80-85% of your best OH Squat OR 90-100% of your best Snatch
Really emphasize correct positioning over weight in this one!
"Terrible 10s" ;)
100m Shuttle Run (10m X 10 trips)
10 KB Swings (53-70#/26-44#)
* As many rounds and reps as possible in 10 minutes *
POST YOUR BEST LOAD AND TOTAL ROUNDS TO COMMENTS