Dec 18, 2017

 

a) WARM UP:

3 Rounds:

  • 5 tempo air squats – lower and hold bottom position actively for 10 seconds
  • 20 mountain climbers
  • 10 empty bar deadlifts
  • 5 ring rows
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 on/1:00 rest/:30 on)

4 Rounds:

  • 22% of benchmark total Ring Muscle-Ups
  • 15 Sit Ups
  • 5 Deadlifts

Rest 2:00

** Athlete’s choice on deadlift weight, building to a five rep heavy touch and go set across the four rounds. Aim to start in the area of 60-65% of your estimated/current 1RM, increasing by roughly 5% on each round. It is a heavy load today, but not seeking an all-time 5RM.

Option B – Gymnastic Strengthening

4 Rounds:

  • Max Strict Ring Dips in :30s
  • 15 Sit Ups
  • 5 Deadlifts

Rest 2:00

* Choose a band tension that allows, with sound technique, somewhere around 5 repetitions for the dips.

 

c) WOD:

18 min AMRAP:

Kerry’s Deck of FUN!

  • Hearts = hollow rocks
  • Diamonds = burpees
  • Spades = air squats
  • Clubs = push ups

Numbers:

  • 1-10 Number of reps
  • Face cards = 11
  • Ace = 12
  • Joker = 5 reps of each exercise
d) ACCESSORY – ROW RECOVERY:

  • 10 mins of conversational pace

 

e) POSt-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
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