Nov 27, 2017

 

a) WARM UP:

3 Rounds:

  • 5 tempo air squats – take 5s to lower, explode up!
  • The Panther forward for 10m
  • The Panther backward for 10m
  • 2 burpees
  • 5 birddogs per side

Finish with 20 calf raises and then :30 seconds calf stretch per leg.

b) Gymnastics Pulling Work

Option A – Athletes working on building their Ring Muscle-Up capacity.

Option B – Athletes working towards consistent MU’s or their first.

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Option A – Ring Muscle-Ups

Based on MU Benchmark Total (2:00/1:00/:30)

3 Rounds:

  • 10% Ring Muscle-Ups
  • 30 Double Unders
  • 10% Ring Muscle-Ups
  • 30 Double Unders
  • 10% Ring Muscle-Ups

Rest 2:00 between rounds  ** These sets are not for time – we are to move with a purpose between the rings and the rope. Rest just as long as needed between stations to ensure that each ring muscle-up sets is unbroken.

Option B – Gymnastic Strengthening

Alternating On The Minute x 10 (5 Rounds):

When Option B EMOM is done, finish with 25 Strict Pull Ups (band as required)

* Choose a band tension that allows, with sound technique, somewhere around 10-15 repetitions unbroken if we were to try for it. We want to utilize this movement as a strength building exercise.

*** Both options – budget for 15 – 18 mins

c) WOD:

3 Rounds:

  • 10 Power Snatches (115/80)
  • 20 Box Jump Overs (24/20)
  • 30 Wall balls (20/14#–>10/9’)
d) GYMNASTICS ACCESSORY:

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

Followed by. . .

Option 1 –

Option 2 –

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

Followed by. . .

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
Posted in WOD