Nov. 3, 2017

 

a) WARM UP:

8 min amrap of quality reps:

  • 5 squats
  • 5 hollow rocks
  • 5 leg swings – front/back & side/side
  • 5 scap pull ups
  • 5 scap push ups
b) SKILL/CAPACITY:

For Max Repetitions:

  • 1:00 min of kipping Chest-to-Bar Pull-Ups

1:00 Rest

  • 1:00 min of kipping Chest-to-Bar Pull-Ups

**From Monday’s testing, see the following:

Group A: Monday = Muscle-Up…..Friday =  C2B Pull-Ups

Group B: Monday = Strict C2B….Friday = Kipping Pull-Up

c) WOD:

7 Rounds for time:

  • 10 Sandbag Reverse Lunges, 5 each leg (Front Rack or Zercher Carry) (use a dball, sandbag or kettlebell – 50/60/70/80)
  • 10 Sandbag/dball ground to over shoulder
  • 20 Lateral Hops over Bag (1 Jump = 1 Rep)
  • 200m Row

Rest 1:00 Between Rounds. Record total time (including rounds 1-6 rest periods).

 

d) Finisher – if there’s time before class ends:

For Quality, 3 Sets:

  • :20s hanging L-Sit
  • :30s Wall-Facing HS Hold
  • :40s Double-KB Static Squat (held in front rack)

Rest as needed between sets.

e) POST-WOD RECOVERY:

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