Aug 8, 2016

 

a) WARM UP:

(set up bench before row so you can go straight into the work)

 

Row 2 min

3 Rounds not for time:

  • 10 scap pull ups
  • 5 bench press (empty bar)
  • 10 air squats

 

b) STRENGTH:

EMOM for 12 min:

  • min 1: 4-6 strict pull ups (preferred scale is controlled negative)
  • min 2: 4-6 bear hug sandbag/dball squats (pick a weight that challenges you)
  • min 3: 8-10 Bench Press (pick a weight that you can do 8-10 reps)
  • min 4: 8-10 side plank hip lifts, hold for a breath

 

c) Happy 40th Kathy WOD:

8 exercises for being born on the 8th day of the 8th month

For time:

  • 40 – Power Cleans (105/75)
  • 40 – Double Unders (no scaling)
  • 40 – Push Press (105/75)
  • 40 – Box Jumps (24/20)
  • 40 – Wall Balls (20/14–>10′)
  • 40 – Sit Ups
  • 40 – Bicep Curls* (barbell: 45/35 – take weights off your bar)
  • 40 – Burpees

*Bicep Curls as an homage to her bodybuilding days and for the GAINZ….

d) ACCESSORY WORK:

  • Spend 10 min on a Gymnastics GOAT (DU, HSPU, MU, PU, etc.). Treat it either like technique work or capacity work.

 

e) RECOMMENDED MOBILITY:

  • calves, hips/IT, shoulders/delts – stretch & roll
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