Level 2&3 8-Nov-2012 (PM)

10 Nov

Sorry for the late post…

Level 2:

Front squat 5×3

Pull ups: work on kipping as a skill or strict for strength

WOD 15mins ‘Mary’

Just a gentle reminder to ALL I need to see your log books next time you in. Wendy is now off my black list.

Level 3:

Warm up: 2 rounds of 10 double unders, 5 kipping pull ups, 5 sec handstand hold, 1 strict pull up, 1 ring dip.

Back squat 4×8,8+ (65% working 1RM)

3 attempts to establish 1RM pull up

WOD: ‘Mary’ 20min AMRAP of

5 HSPU

10 pistols

15 pull ups

Results:

Well done to Paul Jr and Martin who completed all work as Rx’d especially pistols. Sorry to all who ripped their hands on pull ups. Welcome to the club 😉

See you all next week!

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