Thursday, 20 April, 2017
WARM UP – MOBILITY
Shoulder circles, pec, dip extension & overhead openers
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2-3 rounds of hollow/supermans, beat swings, bench or ring dips
WOD A
ZOE
For time:
30 Ring Muscle Ups
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ZOE AT THE BAR
For time:
30 Bar Muscle Ups
-Choose one of the above workouts and complete for time, both have a 10 min cap today
-If you know it won’t be realistic to complete either workout then treat it as 10 mins of skill practice where you can do a few reps every 60-90 secs, or work on some ring or bar transitions.
-If you are a ways off getting a muscle up then work through 3-4 sets of 6-8 slow and controlled ring rows and dips in the 10 mins.
-BE VERY CAREFUL WITH HAND TEARING ON THESE WORKOUTS!
WOD B
CHARLIE AND THE GET SWOLE FACTORY PT.1 OF 2
21-15-9 reps for time:
Handstand Pushups 4/2″ deficit (2/1 mats above floor level)
Toes To Bar
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-8 min cap
***Rest 4 mins before starting part 2***
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CHARLIE AND THE GET SWOLE FACTORY PT.2 OF 2
21-15-9 reps for time:
Calorie Row
Burpees
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-8 min cap
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-You can choose to partner up and either stagger the start by 2-3 mins, or have one person start on part 1, one person start on part 2
ACCESSORY
6-8 sets:
8-10 Bicep Curls
Use a barbell of DB’s, or do half your sets with each
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Crossover Plyo after completing curls
