Nov 16, 2018

 

a) WARM UP:

6 Minutes for Quality:

  • 5 Scap Pullups
  • 10 Beat Swings
  • 15 banded Pull aparts
  • 20 single skips

 

b) STRENGTH/SKILL:

Every Minute on the Minute (Alternating) x 10 minutes:

Performance:

  • 2 Beat swings with hip pop or 2 Kipping Pullups
  • 20 Banded Tricep Extensions

Rx:

  • 2 Butterfly pullups
    (DO NOT DO MORE- These 2 should be PERFECT)
  • 20 Banded Tricep Extensions

Rx+:

  • 2 Butterfly Chest To bar—drop—2 kipping—drop—2 strict
  • 20 Banded Tricep Extensions
c) Specific Warm Up and WOD Prep:

  • Box Jump Over – 5 BJO fast
  • Handstand pushup – 5-10 Handstand Pushups
  • Deadlift – 10 With empty bar – 5 with 50% working weight 5 @ working weight

WOD:

In a 3 Minute Window:

  • 21 Box Jump Overs
  • 15 Handstand Pushups
  • 9 Deadlifts
  • In remaining time max T2B

Rest 3 Minutes

In a 3 Minute Window:

  • 21 Box Jump Overs
  • 15 Handstand Pushups
  • 9 Deadlifts
  • In remaining time max T2B

Rest 3 Minutes

In a 3 Minute Window:

  • 21 Box Jump Overs
  • 15 Handstand Pushups
  • 9 Deadlifts
  • In remaining time max T2B

Scaling options:

(Performance:  HSPU: from box or db strict presses, DL=135/95, 155/105, 185/125

Rx: DL=225/135, 255/155, 275/185

Rx+: 275/195, 295/205, 315/225)

d) Extra:

3 Sets:

  • 12 lateral Dumbbell raises
  • 20 HEAVY Shrugs with a 1 second pause
  • 30 Banded Pull Aparts
Posted in WOD