Week 5 Supplementary S.S. training:  Repeat 2x this week after WODs

 

• Core: 13 Card Draw: Heart= GHD Situps, Diamonds = T2B, Spades = Ab Mat Situps, Clubs= OV Squat 95#/65#

• Muscle up: 50 Ring pushups, feet elevated higher than rings or on med ball

• DU: 13 Minutes, every min on the min complete 27 DU

• OLY: Thruster 115#/95# Death by: 1 rep first min, 2 second, 3 third……

• Endo: For time: Row 1000m, 3 Sets of 13 Reps of 95#/65#, then 1 mile run

 

 

Week 4 Supplementary S.S. training Review:

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

 

 

• Core: For time Complete the following: 1 Min pushup plank hold, 25 TTB, 1 Min Left side plank hold, 25 Partner med ball situps, 1 min plank hold Right side, 25 pushups

• Muscle up: 30 Jumping muscle ups, wether rings or bar find a height that you are able to complete the muscle up by jumping into it

• DU: For time and with a partner: Complete 50 DU, 300 single unders, 40 DU, 200 single unders, 30 DU, 100 single unders, 20 DU, 50 single under, 10 DU, Reps are totals between the two partners

• OLY: Split Snatch!!! Stay light, get coordinated, and try out both legs.  Grab a Coach or OLY lifter and complete the following Rep scheme: 5x5x3x3x1x1

• Endo: For time and with a partner: Complete 50 DU, 300 single unders, 40 DU, 200 single unders, 30 DU, 100 single unders, 20 DU, 50 single under, 10 DU, Reps are totals between the two partners….and then after a 2 min break 50 Air Squats each and 1 mile run together