Nov 8, 2016

a) WARM UP:

8 min amrap:

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

 

5 min EMOM Deadlift Primer

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

E1.5MOM for 5 sets

  • 4 deadlifts @ 80%

 

c) SKILL:

EMOM for 5 sets

25 Seconds On / 35 Seconds Off

  • Level 1 – Ring Muscle-Ups (Muscle-Ups – 2+ repetitions possible in the 25 seconds.)
  • Level 2 – Chest to Bar Pull-Ups (CTB PU – 3+ repetitions possible in the 25 seconds.)
  • Level 3 – Chin Over Pull-Ups (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:

14 min AMRAP:

2-4-6-8-…..

  • Bar muscle ups (scale: burpee pull-up)
  • Push ups
  • KB swings (53/35) – American

 

e) POST-WOD RECOVERY/MOBILITY:

Repeat pre-wod mobility.

Add:

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

 

Posted in WOD