Friday, 28 April, 2017
WARM UP – MOBILITY
Dynamic shoulder warm-ups
Overhead + extension stretches
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Review gymnastic progressions
WOD A
EMOM x 10 (5 rounds each movement)
A1) Handstand walking / Balance work
A2) Ring or Bar Muscle up skill work
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Advanced athletes pick a distance / rep scheme you can maintain over the 5 sets.
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HS progressions: wall waks, wall balance, weight shifts, elbow taps, pike box walk arounds, spotted HS walking etc.
ME progressions: (Ring or Bar) swings, banded or jumping transitions, spotted muscle-ups etc.
WOD B
FRIDAY FEELS PART 1
Complete 5 rounds for total reps:
30s AMAP Chest to Bar Pull-ups
30s Rest
30s AMRAP Ball Slams (40/30lb)
30s Rest
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Scale to regular pull-ups, jumping C2B or jumping pull-ups (no bands)
— Rest 5 min —
FRIDAY FEELS PART 2
Complete 5 rounds for total reps:
30s AMRAP Kipping HSPU
30s Rest
30s AMRAP Russian KB Swing (32/24kg)
30s Rest
ACCESSORY
2-3 rounds of:
8-10 Dumbbell or barbell Bicep curls + 15+ bent over rows (no rest between movements)
15-20 Weighted/anchored sit-ups
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Crossover Symmetry “Plyo” or “Iron Scap”
