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Protected: Perform Better Week 4
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Thursday, January 23rd
Main – WOD Ninja jump progressions (No Measure) Spend 15 minutes working on ninja jumps (jumping to feet when starting on your knees). Then, if
Wednesday, January 22nd
Main – WOD Pressing Complex with Empty Barbell (No Measure) Spend 10 minutes going through 2 cycles @ 10 reps each (once with PVC and
Tuesday, January 21st
Main – WOD Muscle Up Progression (No Measure) Spend 10 minutes working on muscle up progressions Handstand Push-Up Progressions (No Measure) Spend 15 minutes working
Monday, January 20th
Main – WOD Jucha’s Warm Up (No Measure) 15 pogo hops 15 air squats 15 toe touches 15 Iron Crosses 15 small shoulder circles (fwd)
Protected: Perform Better Challenge Week 3
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Friday, January 17th
Main – WOD Pull Up Drills (No Measure) Strict, Kipping, and Butterfly ProgressionsSpend 10 minutes working on pull-up progressions Pull up strength Accumulate 45 pullups
Thursday, January 16th
Main – WOD Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop
Wednesday, January 15th
Main – WOD Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop
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