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
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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)
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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:
Rest 1:00 (do not cheat this!!)
**Scale as per your coach. Score the AMRAP and the time it take to do the burpees.
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d) ACCESSORY WORK:
3 Rounds:
- 10 tuck ups
- 20 sec hollow hold
- 30 sec side planks
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e) POST-WOD RECOVERY:
- Pigeon pose – 2 mins per side
- Smash calves/achilles
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