Friday, 8 July, 2016

WARM UP – MOBILITY

(10-12 mins)

Dynamic joint prep: shoulder and hip circles

2 Rounds:

10 Scap Pullups

10 Cossack Squats

10 Bench Dips

10 Air Squats

WOD A

WEIGHTED BAR DIP X 3

WEIGHTED RING DIP X 3

MAX UB KIPPING PULLUPS X 4 SETS

Alt. E2MOM x 8 sets (4 sets each)

1) Weighted Dip x 3

-Build to a weighted 3RM or thinnest band possible

-Choose Bar or Ring Dips. It is preferable that you do Bar Dips if you cant add more than 5-10lbs to a Ring Dip.

2) Max UB Kipping or Butterfly Pullups

-Score is total of 4 sets combined

-leave a couple of reps in the tank for the first couple of rounds

-Scale to a band that allows 6-10+ reps on first round

WOD B

BACK SQUAT X 2

6-7 mins warmup, then:

E2MOM x 6 sets: 2 Back Squats @ 80% of 1RM across all sets

WOD C

TABATA SQUATS

8 rounds of 20 secs work / 10 secs rest

Score is lowest round

ACCESSORY

5 mins easy bike or row

Stretch quads and hips

Crossover Recovery or Plyo