Nov 22, 2016

a) WARM UP:

8 min amrap:

  • 1 wall walk 
  • 2 sit ups
  • 3 banded good mornings
  • 4 ring rows
  • 2 wall walks
  • 4 sit ups
  • 6 banded good mornings
  • 8 rings rows
  • 3 wall walks…..
  • so on and so on….

 

 

Then warm up the deadlift – technique and build.

 

b) STRENGTH:

  • Deadlifts – E2MOM for 5 sets x 4 reps TnG @ 80%

 

c) SKILL: Gymnastics pulling – 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:

  • 10 KB swings (53/35)
  • 10 Burpees
  • 10 Box Jumps

 

Rest however long you want.  Then…..

Finish the class with one try at 150 DU for time (scale: if you do not know how to Double Under – take 10 mins and work on them.  If you cannot do 10 unbroken, do 30 for time.)

 

e) POST-WOD MOBILITY/RECOVERY:

  • Light rolling for 2 min of T spine/lats
  • Hamstring Lacrosse Ball Mobilization – 1:00 each side
  • Pigeon Pose – 2:00 each side

 

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