168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

January 24, 2012

Wednesday


WOD

20 Minute Skill Session Week 4 out of 5-This week to add more reps and go for 15 Minutes if you started at week 1.

At Sub Maximal Effort (Not Muscle Failure) With Near Perfect Form Choose One Or 2 Movements or progressions that work at a movement (i.e. assisted or negatives) Choose 1 or 2 movements such as:
handstand push-ups, pull-ups, ring dips, push-ups, muscle-ups,pistols,box jumps,l-sit, double-unders,L-pullup, GHDsit-ups, rope climbs, strict toes to bar or strict knees to elbows.

It is best if you are choosing 2 to select contrasting movements.
Select a number of reps that, again, won’t take you to muscle failure and that you can maintain within 1 rep for the 20 minutes.

For example if you selected Handstand Pushup Negatives and pistols it may look like this:

HSPU 2 2 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

Pistol 4 4 4 4 4 4 4 4 2 2 2 2 2 2 2 2 2 2 2 2

Those are the movements that you will be sticking with over 5 weeks, adding reps or making the movement(s) more difficult throughout the weeks.

Before Squatting-like 300x in Murph…

About the Author
  1. sarah lee Reply

    A few of us are meeting at 9:10 to do murph tomorrow. Anyone is welcome to join us if you want to get an early start!

  2. ErinM Reply

    Wow- I didn’t realize my ass was that wide! Thanks mark!

  3. Littles Reply

    Erin, it doesn’t look like that IRL. Really. It’s the black with black and white. and your wide stance in the photo. I look at your butt ALL OF THE TIME. OBVIOUSLY.

  4. sarah lee Reply

    Congrats primevil!

  5. Littles Reply

    Thanks SweEVIL!

Leave a Reply

*