July 7, 2016

a) WARM UP:

5-4-3-2-1 (12 mins max)

(i.e round 1 is: 5 pushups, 10 air squats, 15 jumping jacks, 20 mountain climbers)

b) Pull up Skill Work

EMOM for 10 mins:

min 1: 10 Strict Ring Rows + Scapula Retraction/Reset at bottom of movement
min 2: 10 Beat Swings
min 3: 6 Jump to negative lowers
min 4: 5 Strict Pullups (scale: negatives)
min 5: Rest
min 6: 3 Strict Chest to Bar + 3 Kipping Chest to Bar — Scale to Jumping Chest to Bar or regular Kipping.
min 7: 5 L-Sit Pullup – Scale to one leg up in an L/Tuck or back to negative lowers
min 8: Max set kipping pull-ups in the minute
min 9: Max pull-up hold at top of Bar or Ring Row
min 10: Max Supine Grip Hold (hanging – palms face you)

 

c) WOD:

5 Rounds for time:

  • 10 BJ (24/20)
  • 10 burpees
  • 20 alternating lunge steps holding a KB with two hands at chest level (55/35)

 

d) RECOMMENDED MOBILITY:

  • lats and T-spine – roll and spend time
  • couch stretch – roll quads and adductors

 

Posted in WOD