April 23, 2019

 

a) WARM UP:

  • 20 Scap Pullups
  • 20 beat swings
  • 20 banded pull aparts
  • 20 barbell good mornings

Then,

  • 1 minute trap smashing with barbell per side
  • 30 second partner thoracic spine opener
b) GYMNASTICS SKILL WORK:

Superset

  • 3×12 Barbell bentover row
  • 3×5 5 second negative pullups
c) Specific warm up:

  • 5 Empty bar deadlifts
  • 3 bar over burpees
  • 5 Deadlifts with 40% weight
  • 3 Bar over burpees
  • 5 deadlifts with 70-80% weight
  • 3 bar over burpees

WOD:

9 Minute AMRAP:

  • 5 Burpee Box Jump Overs
  • 5 Deadlifts (P: 185/115, Rx: 275/195, Rx+: 315/225)

 

d) Finisher

Finisher (superset):

  • 3x 25 Hollow rocks
  • 3x max time plank hold
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