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Monday, 18 July, 2016
WARM UP – MOBILITY
(12 mins)
6-8 mins dynamic hip & ankle mobility/front squat prep
Stretch front rack position with green band

Allow remainder of 20 mins into class to warmup for WOD A
WOD A
FRONT SQUAT X 2
WEIGHTED RING PULLUP X 2
E2.5MOM x 5 sets (12.5 mins):
2 Front Squats @ 80% of 1RM across all sets
-Rest 20-30 secs-
2 Weighted Ring Pullups @31X3 tempo – allow the rings to rotate
and supinate as you come to the top (jumping negatives or use thinnest band possible on regular bar for scaled)

-Complete both exercises within the E2.5MOM
-Go in groups of 3 in bigger classes to minimize bars
WOD B
THE NUTTY PROFESSOR
For time (15 min cap)
24-18-12 Lateral Burpees Over Bar
12-9-6 Trusters 115/80lb (should be challenging but 1-2 sets)
12-9-6 Chest to Bar Pullups
12-9-6 Bar Dips

-24 Burpees, 12 Thrusters, 12 CTB, 12 Dips, 18, 9, 9, 9 etc.
THE NUTTY PROFESSOR – ADVANCED
For time (15 min cap):
24-18-12 Lateral Burpees Over Bar
12-9-6 Trusters 135/95lb (should be challenging but 1-2 sets)
12-9-6 Bar Muscle Ups

-24 Burpees, 12 Thrusters, 12 Bar MU, 18, 9, 9 etc.
-Scale the MU reps to 9-6-3 or 6-4-2 or whatever is manageable
ACCESSORY
3 Rounds:
12-15 DB Lateral Delt Raises
12-15 DB Bent Over Rear Delt Raises
20-25 Banded Face Pulls
-Rest 60-90 secs-