Friday, October 25, 2013

brandon wilson

 

Today’s Workout:

Skill: handstand technique

Lift: 12 minutes to establish: 3RM bench press
then, 3 minutes to complete: 2×5 bench press dropsets

WOD: 18 minute AMRAP:
3 wall walks
5 strict pullups
7 ring dips
9 pistol rollups

 
Level 4: 15m handstand walk, pullups and dips=3 strict musclups until failure then resume pullups and dips
Level 3: Rx
Level 2: kipping pullups
Level 1: jumping CTB pullups, bar dips

SOGOFF: with a partner, 100 curls, partition as needed, 1 working at a time

TWIST  BLOG BONUS WORK (Complete before or after class)

Mobility: (view more at www.crossfitsocalmobility.wordpress.com)
Couch Stretch: 2 minutes on each side
Adductor Barbell Smash: 2 minutes on each side
Planter Surface Smash: 2 minutes on each foot
Voodoo Floss Calf and Ankles

Bonus Lifting:
4×8 overhead tricep lockouts
tabata battle rope
4×8 per arm strict jammer press
4×10 banded face pulls

Gymnastics:(view more at www.crossfitsocalgymnastics.wordpress.com)
10 minutes to establish max height box jump.

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