Nov 9, 2018

 

a) WARM UP:

2 Rounds

  • 10 Scap Pullups
  • 5 Pullups or Ring Rows
  • 10 Scap Pushups
  • 5 Pushups
  • :30 Second Handstand Hold or Barbell Locked out overhead

 

b) STRENGTH:

3 Sets: 

  • 8 Strict Pullups (Rx)
  • 8 Barbell Bent Over Rows (choose weight to get to 8 reps without kipping them!)

(performance: toe-spotted pullups –> https://www.youtube.com/watch?v=Wyr_9HsJNno

Rx+: weighted pullups)

 

c) WOD Prep:

  • 2 Hips to Ring + 1 Muscle Up
  • 5 Handstand Pushups
  • 5 Overhead KB Swings at lighter weight – 3 at working weight

 

WOD:

As Many Rounds in 20 Minutes:

  • 2 Ring Muscle Ups
  • 4 Handstand Pushups
  • 8 Kettlebell Swings

(performance: 2 pullups + 2 dips, hpsu from box, Russian kbs

RX: ring MU, kipping hspu, 70/50 American kbs

RX+: strict ring MU, strict hspu, 70/50 American kbs)

 

d) Extra strength work:

  • 15 Heavy D Ball over the shoulder (150/100)
  • Hold for 20 secs Every 2 Minutes
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