Monday, April 30, 2018

Here is my video submission for the individual division of the @assaultairbikes #wildaf video contest. Voting is from May 1st – May 8th.

043018 WOD

This weeks programming is brought to you by Coach Korey

A. Group warm-up

3 Rounds of:

50 Single-Unders

10 Russian Kettlebell Swings (Light)

10 Goblet Squats (Light) 

10 Shoulder Pass Throughs

B. Movement prep:

Pull-Up Warmup

Pull-Up Overview

5 Strict Pull-Ups or Ring Rows

Followed By…

Two Sets of:

5 Arch to Hollows

5 Kip Swings

5 Kipping Pull-Ups 

Thruster Warmup 15:00-25:00

Thruster Overview

Followed by…

7 reps of each @45/35# Front Squat, Push Press, Thruster

5 reps of each @65/45# Front Squat, Push Press, Thruster

5 reps at Thruster working weight

Working weight should be a weight athletes can complete 15 reps unbroken.

C. “Fran”

21-15-9

Thruster @95/65#

Pull-Ups 

>>On-ramp

21-15-9

Dumbbell thrusters

ring-rows