May 16, 2017

 

a) WARM UP:

3 rounds for quality:

  • 10 jumping jacks
  • 10 air squats
  • 10 dowel pass thrus
  • 10 dowel snatch balance drops
b) WOD:

3 min AMRAP:

  • 10/8 Calorie Assault Bike
  • 12 Power Snatches (95/65)

–Rest 3:00–

3 min AMRAP:

  • 10/8 Calorie Assault Bike
  • 8 Power Snatches (115/80)

–Rest 3:00–

3 min AMRAP:

  • 10/8 Calorie Assault Bike
  • 4 Power Snatches (135/95)

 

c) STRENGTH & SKILL:

All of the below is for practice. Alternate between A) and B) parts as if it is a traditional AMRAP, but let’s focus on moving our best here.

With a running clock….

Minutes 0:00 – 6:00:

  • A) 5 Swings – Ring Muscle-Up Baby Swings
  • B) 1-2 Muscle-Ups or 5 Strict Banded MU Drills – Video HERE

Purpose here is to refine our kip swing technique.

Minutes 6:00 – 12:00:

  • A) 3 Wall Walks
  • B) 15 Supermans

Minutes 12:00 – 18:00:

Ascending Ladder of Strict Ring Dips

  • 10 Sit-Ups, 3 Strict Ring Dips
  • 10 Sit-Ups, 6 Strict Ring Dips
  • 10 Sit-Ups, 9 Strict Ring Dips

… and continue to add (3) strict ring dips per round until the 18:00 mark.

Band as required for the strict ring dips.

d) ACCESSORY WORK:

  • 3.6k run
e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD