Oct 25, 2016

PRE-WOD MOBILITY:

  • Light rolling for 2 min of thoracic/lats
  • 1 min traps/first rib mobilization
  • 1 min pigeon pose
  • 1 min pike stretch

 

a) WARM UP:

10 min amrap:

  • 10 beat swings
  • 10 sit ups
  • 10 banded good mornings
  • 10 ring rows

Then,

5 min EMOM Deadlift Primer

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

 

b) STRENGTH:

E1.5MOM for 5 sets

  • 6 Deadlifts @ 75%

 

c) SKILL WORK

Gymnastics Capacity Building – EMOM x 5

25 Seconds On / 35 Seconds Off

  • Level 1 – Ring or Bar Muscle-Ups (2+ repetitions possible in the 25 seconds)
  • Level 2 – Chest to Bar Pull-Ups (3+ repetitions possible in the 25 seconds)
  • Level 3 – Chin Over Pull-Ups (Utilize a band if necessary to accomplish 5+ repetitions in the 25 seconds)

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

 

d) WOD:

3 rounds for time:

  • 500m row
  • 12 burpees
  • 21 box jumps

 

e) POST-WOD MOBILITY/RECOVERY:

Repeat mobility from earlier.

Add:

  • Pigeon Pose – 2:00 each side
  • Roll hammies/glutes

 

Posted in WOD