Thursday, 13 October, 2016
WARM UP – MOBILITY
(12-15 mins total)
Green band shoulder stretches: pecs & lats
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WOD A activation: Scap Pullups/Beat Swings, Wall Walks/Pike HSPU’s etc.
WOD A
Alt. EMOM x 12 mins (6 sets of each)
1) 3-5 Strict Handstand Pushups – add/reduce ROM as needed
2) Chest To Bar Pullups – pick a number that you are able to keep unbroken for 6 sets
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-If you are doing a HSPU progression; banded or bench, you can increase the reps to 6-8
-If you can only get a couple of CTB’s, start each set with what you can manage, then go into a set of “high” regular pullups. Try to still get your chest as close to the bar as possible
WOD B
THE LION, THE WITCH AND THE SWOLE-SESH
12 min AMRAP:
10/7 Ring Dips
10 Toes to Bar
10 Alt. Pistols
—
-Scale Ring Dips to Bar or Bench
-TTB; knees raises or Tuck Ups
-Pistols to bench, or 5 Split Squats per leg
—–Rest 1 minute—-
3 MIN AMRAP DOUBLE UNDERS
WOD C
4-5 Sets:
8-12 Barbell Bicep Curls
8-12 DB Tricep Roll-Back Extensions
—
Crossover Pylo after completing 4-5 sets
