A) Warm Up:
Row 2 min
3 RNFT:
1 min couch stretch per leg
10 pass throughs
5 scap pull ups
B) Strength
E2MOM for 4 sets:
Option 1 – 3 modified Ring Pull-ups into a Muscle-up + 5 sec support hold on the rings. Use False Grip. http://youtu.be/o6hvNg442cM
Option 2 – 3 hollow swings (with blocked movement – towel between feet) + Kipping Muscle Up + 5 sec support hold on the rings. The key here is working on efficient swing without getting into a broken position. The idea here is to move better. More reps are not better…better reps are better.
C) Technique – 10 min max.
Option 1 –
If you haven’t mastered double unders yet, this is practice time. Again, the point here is to move better. Better reps are better!
Option 2 –
If you are proficient at DUs, Flight Simulator. Sets are unbroken. If you break, you must restart the set. You must stop between sets.
5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50 – 45 – 40 – 35 – 30 – 25 – 20 – 15 – 10 – 5
D) Conditioning
9 ×
1:40 on, :20 off (2 min rest after round 5). Record meters for each interval.
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 rest…9″.
