Nov 17, 2017

 

a) WARM UP:

4 Rounds:

  • Tempo Bike or row of :50s light, :10s “fast”
  • 5 Scap Pull ups
  • 5 Beat Swings
  • 5 Push ups
  • 5 Slow Air Squats
  • 5 Sit Ups

 

 

b) GYMNASTICS STRENGTH WORK:

From 0:00 – 5:00, AMRAP of…

  • 5 Ring Rows
  • :20 seconds of Hollow Rocks

From 5:00 – 10:00, AMRAP of…

  • 2 Wall Walks
  • 2 Strict C2B Pull-Ups

*If we are unable to get to the bar during the C2B repetition, aim for chin over. Band following as necessary.

For our third 5:00 window, choose a single option below (A or B).

If we consistently have Bar Muscle-Ups for sets, choose option A. If we do not yet have our first Bar Muscle-Up, or are inconsistent in the movement, choose option B.

Option A)

From 10:00 – 15:00, AMRAP of…

Option B)

From 10:00 – 15:00, AMRAP of…

c) WOD:

BACK SQUAT

  • With a 10:00 Time Cap – Build to a Heavy Set of 3

From 10:00 – 15:00, prepare for the following:

At the 15:00… Alternating Tabata x 16 (8 sets at each – :20 on/:10 off):

  • Back Squats (empty barbell)
  • Double-Unders

 

d) POST-WOD RECOVERY:

  • Pigeon pose and couch stretch – 2 mins per side
  • Roll calves/achilles
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