Week 2 Supplementary S.S. training:  Repeat 2x this week after WODs

 

• Core: 30 GHD situps, 30 V-sits, 3 Minute Plank hold

• Muscle up: 3×6 Bent over BB Row, 3XME ring pushups

• DU: 1 Minute single under, 1 min backward single under, 1 min High knees, 2 min rest, 1 min AMRAP DU

• OLY: Clean grip Low Pull 5 x3 up to 110% Clean PR

• Endo: 1 Minute single under, 1 min backward single under, 1 min High knees, 2 min rest, 1 min AMRAP DU, take 1min rest and Row 1000M for PR

 

 

Week 2 Supplementary S.S. training Review:

Get in 1 more go at the same stuff you did last week only do it better

 

• Core: 25 strict hanging leg raise, 1 min static knees up hanging leg raise, 25 TTB

• Muscle up: 3×10 strict Pullups, 3 x 10 strict ring dips

• DU: 3 Min single unders, 1min break, 4 Rounds tabata DU, 1 min break, 3 Min Single unders

• OLY: Snatch grip Low Pull 5 x3 up to 110% Snatch PR
• Endo: 3 Min single unders, 1min break, 4 Rounds tabata DU, 1 min break, 3 Min Single undersimediatly followed by Airdyne @ 85% max HR for no less than 3 minutes