The Skill WOD
Moving forward we are headed into a Strength Development phase That builds on a previous cycle from 2016 -"THE ROAD TO COMPETENCE." This is the "2.0 version" and offers a more robust training module as we are learning from the results and feedback from last years run.
1 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
3 Rounds: 500 Meter Row (Round 1 easy pace, Round 2 Medium pace, Round 3 80%) 30 Sec Hollow Swimmers 10 Arch Rocks 10 Push up DB Rows
B
Ring Muscle Up
3 x MAX
C
Ring Push-up
3 x MAX
Warm Up
A
2 Rounds: 10 Around the Worlds with PVC Pipe (preferably Metal Pipe) 10 V ups with PVC 10 Arch ups on bench 30 Sec Hollow Hold 20 Cal Assault Bike (steady pace RPM at 65/55)
B
Strict HSPU
3 x MAX
C
Behind the Neck Press
1 x MAX
Warm Up
A
3 Rounds: 5 Box Jumps (30/ 24 -Step Down) 5 Strict T2B (or Knees as high as possible) 5 Inchworm Push ups 5 Supermans
B1
Kipping Pull-Up
1 x MAX
B2
Butterfly Pull Up
For Completion
C
Chin-Up
3 x MAX
