Oct 11, 2016

 

PRE-CLASS MOBILITY:

  • Light rolling for 3 min of T spine/lats
  • Light rolling for 1 min traps/first rib mobilization with tennis ball/dowel
  • 1 min banded hamstring stretch
a) WARM UP:

3 Rounds:

  • 5 push ups
  • 7 sit ups
  • 9 banded good mornings

Then, deadlift warmup and primer

  • 5 DL EMOM – start with empty barbell, building to no more than 50%

 

b) STRENGTH:

  • Deadlift – E1.5MOM for 5 sets x 6 reps @ 75% of your 1RM DL

 

c) GYMNASTICS SKILL WORK:

EMOM x 5 – 25 Seconds On / 35 Seconds Off

  • Level 1 – Ring Muscle-Ups
  • Level 2 – Chest to Bar Pull-Ups
  • Level 3 – Chin Over Pull-Ups

**Notes: Choose one movement of the three depending on our current level. Aim for consistency across all rounds.

  • Muscle-Ups – 2+ repetitions possible in the 25 seconds.
  • Chest to Bar PU – 3+ repetitions possible in the 25 seconds.
  • Pull-Ups – Utilize a band if necessary to accomplish 5+ repetitions in the 25 seconds.

 

d) WOD:

3 Rounds for time:

  • 30 Sit Ups
  • 30 Air Squats
  • 30 KB Swings (55/35)

**15 min time cap

 

e) RECOMMENDED MOBILITY:

Repeat mobility from earlier.

Add:

  • Hamstring Lacrosse Ball Mobilization – 1:00 each side
  • Pigeon Pose – 2:00 each side
Posted in WOD