Oct. 30, 2017

 

a) WARM UP:

  • Row/bike/ski for 2 mins

4 Rounds:

  • 2 burpees
  • 4 squats
  • 6 ring rows
  • 8 jumping jacks
b) GYMNASTIC PULLING

Benchmark testing this week.

Choose from one of the following tests, with the first being ring muscle-ups, and the second being strict C2B pull-ups (banded as required).

Option A

  • AMRAP 2:00 – Ring Muscle-Ups

Rest 1:00

  • AMRAP 1:00 – Ring Muscle-Ups

Rest :30s

  • AMRAP :30s – Ring Muscle-Ups

 

Option B

  • AMRAP 2:00 – Strict C2B Pull-Ups (banded, if necessary **record the band used)

Rest 1:00

  • AMRAP 1:00 – Strict C2B Pull-Ups

Rest :30s

  • AMRAP :30s – Strict C2B Pull-Ups
c) WOD:

5 min AMRAP:

  • 15/12 Calorie Row
  • 15 Power Snatches (95/65)
  • 12/9 Calorie Row
  • 12 Power Snatches (95/65)
  • 9/7 Calorie Row
  • 9 Power Snatches (95/65)

Rest 5:00

5 min AMRAP:

  • 60 Double Unders
  • 15 Power Clean and Jerks (95/65)
  • 40 DU
  • 12 Power Clean and Jerks (95/65)
  • 20 DU
  • 9 Power Clean and Jerks (95/65)

 

d) Finish with:

  • Crossover Symmetry – Iron Scap protocol

Plus

3 rounds of:

  • :30 secs wall stretch
  • :30 secs banded lat distraction

 

e) GYMNASTICS ACCESSORY:

Every 30 seconds, for 3 minutes (3 sets) of:

*Keep your elbows pulling to the sides and away from your body (laterally).

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:

THEN:

Every minute, on the minute, for 4 minutes (2 sets) of:

Followed by. . .

f) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch, plus 1 min of calf stretch per leg
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