Dec 23, 2016

 

a) WARM UP:

Row, ski erg, bike for 2 mins.

Start with scap activation with bands

Then, 3 rounds of:

  • 5 push ups
  • 5 squats with 5 sec hold at bottom
  • 5 dowel pass thrus
  • 5 reverse dowel pass thrus
  • 5 beat swings

 

b) SKILL WORK:

Take 15 mins to work on bar muscle up technique

  • Improving the beat swing
  • Improving the hip pop to bar (horizontal body)
  • Working on avoiding the dreaded chicken wing (meaning, approach the bar with both hips and not one)

 

c) WOD:

15 min AMRAP:

  • 12 Box Jumps (30″/24″)
  • 9 Power Snatches (95/65)
  • 3 Bar Muscle-Ups (scale: 6 C2B or 9 Pull-ups or 9 ring rows)

Rest 5:00, then:

For Time:

  • 25 Bar Facing Burpees

Rest 1:00 (do not cheat this!!)

  • 25 Bar Facing Burpees

**Scale as per your coach.  Score the AMRAP and the time it take to do the burpees.

 

d) ACCESSORY WORK:

3 Rounds:

  • 10 tuck ups
  • 20 sec hollow hold
  • 30 sec side planks

 

e) POST-WOD RECOVERY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles

 

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