Dec 4, 2017

 

a) WARM UP:

3 Rounds:

  • 5 tempo air squats – take 5s to lower, 3 s at bottom, explode up
  • Bear Crawl forward – 10m
  • Crab walk back – 10m
  • 5 birddogs per side

Then,

  • Finish with 21 burpees
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:

  • 16% of benchmark for Ring Muscle Ups
  • 30 Double Unders
  • 13% 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):

* 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

  • Following, everyone to do 25 Strict Pull Ups (band as required)
c) STRENGTH:

Part A:

  • With a 10:00 Running Clock: Build to an 8RM Thruster (from the ground)

Recorded score will be the 8RM Thruster. Take all repetitions from the ground.

PART B:

Following, between the minutes of 10:00-15:00, complete:

  • 2 Sets of 5 Thrusters @ 85% of today’s 8RM
d) ACCESSORY: BIKE CONDITIONING

4 Rounds on the Assault Bike:

  • 2:00 Light Effort
  • 2:00 Moderate/Fast Effort
e) POST-WOD RECOVERY:

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