Tuesday, 14 March, 2017

WARM UP – MOBILITY

8-10 mins shoulder and seated pike mobility drills:
Shoulder circles, bench overhead stretch, seated pike stretch, scap pullups, hollow rocks

WOD A

Alt. E90SECS x 4 sets of each (12 mins)
1) Weighted Pullup x 5 (choose pro/sup or ring pullups)
2) 6-8 KB Arnold/Z Presses

If you are close to getting a pullup then perform 3-5 jumping 3-5 sec negatives, or 1 max effort chin over bar hold. Banded pullups only if you aren’t able to perform one of the first two options

WOD B

Alt. EMOM x 4 sets of each (8 mins)
1) Choose your variation and pick a rep scheme that will challenge you but that you can stay consistent with:
A) Ring/Bar Muscle Ups
B) Kipping/Butterfly Pullups
C) Banded Pullups or Ring Rows

2) Dips – Strict, Kipping, Bar or Box. Again, pick a progression that will challenge you but allow for consistency

WOD C

RUSH HOUR
For time (10 min cap)
15-12-9 Burpee Box Jumps 30/24″
30-24-18 Toes To Bar

ACCESSORY

Crossover Plyo