Alex LaChances Crouching Tiger Gymanstics program (White Tiger)

Crouching White Tiger WOD 051017

By |2017-05-09T17:52:05+00:00May 9th, 2017|White Tiger|

Warm up/prep 2 sets Ring Pec stretch; 20 sec Dead hang from pull up bar; 20 sec + Power kip on ring; 3x5 +  20 min otm 1 negative MU+1-3 MU + Strength/Supplemental: 5 sets A. Ring dip+Support hold; 5+20 sec x 10; rest 90 sec

Crouching White Tiger WOD 050917

By |2017-05-09T05:11:01+00:00May 9th, 2017|White Tiger|

Warm up/prep 3 sets Candle stick role to pistol; 3/leg Shrimp squat; 4/leg + Ankle mobility; 10 min + WOD: 10 min amrap 10 AB Cals 8 Alt Pistol squats + Strength/Supplemental: A. Wght;d pistol hold w/15lb plate a counter balance; 20-30 sec/side x5; rest 2 mi

Crouching White Tiger WOD 050817

By |2017-05-08T03:15:26+00:00May 8th, 2017|White Tiger|

Warm up/prep 3 sets PVC PT; 10 reps Scap Pull up; 15, 10, 5 Hollow Rock; 10 reps + 10 Controlled kip 5 Kip swing 3 power kip swing *repeat as needed + WOD 10 min EMOM 3 kipping pull up+2 CTB Pull up + 10 min EMOM 2-3 Strict CTB Pull up + Strength/Supplemental [...]

Crouching White Tiger WOD 050717

By |2017-04-27T19:21:51+00:00April 27th, 2017|White Tiger|

Today is a rest day for the program!  

Crouching White Tiger WOD 050617

By |2017-04-27T19:20:44+00:00April 27th, 2017|White Tiger|

TESTING IS OVER Skill Rope climb footwork practice; 10 min OR 10 EMOM 2 Rope Climb  + WOD: For time 10 Rounds 4 Wall walks  7 Kipping hspu  + Supplemental Work:  3 sets Straight single arm lat pull down; 10 reps/arm Scap circles in high push up; 10 reps each direction

Crouching White Tiger WOD 050517

By |2017-04-27T19:13:06+00:00April 27th, 2017|White Tiger|

THIS IS A TESTING WEEK  A. Seated Single Arm DB Press; 5RM each arm + WOD: 21-15-9 Kipping Hspu  AD/AB Cals (Sub rower if needed)

Crouching White Tiger WOD 050417

By |2017-04-27T19:10:17+00:00April 27th, 2017|White Tiger|

THIS IS A TESTING WEEK  A. Weighted Ring Dip @ 31x1; 1RM + For time 30 Ring MU -or- 5 min amrap Ring MU

Crouching White Tiger WOD 050317

By |2017-04-27T19:08:31+00:00April 27th, 2017|White Tiger|

Today is an active rest day for the program~ 45 Mins of one of the following: Rowing Running Biking Swimming  

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