WARM UP – MOBILITY
Red band shoulder warm-ups / activations
Overhead / Dip extensions / Calf stretches
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2 rounds:
8-10 false grip ring rows / 4-5 Low ring MU transition + dip (or 8-10 Bench dips)
8-10 Down dog HSPU’s / Wall handstand shrugs (Floor or on DB’s)
8-10 Tuck-ups / Single leg alt. V-ups
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Review WOD A movements and scaling options
WOD A
EMOM x 8 (4 sets each)
1) 2-5 Ring muscle ups (kipping, strict, or spotted, low ring transitions, or 4-6 strict pull-ups + dips)
2) 8-12 Lateral box jump overs- rest 2-3 minsEMOM x 8 (4 sets each)
1) 6-8 Dumbbell handstand push-ups (kipping or strict, pike variations off DB’s)
2) 12-16 Alt. Single leg V-ups
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Start on either EMOM / either movement as needed.
WOD B
CF AGQ 2022 WOD 1
3 rounds for time of:
20 toes-to-bars
20 alternating dumbbell snatches (50/35)Time cap: 10 minutes
*The Rx Dumbbell for the AGQ WOD was (70/50), so if you want to challenge you can try a Rx+ load if appropriate.
WOD C
TABATA PUSH-UPS
8 rounds of:
20s AMRAP Push-ups
10s Rest
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Your score is your lowest number of reps completed in any one 20s set.ACCESSORY
2-3 rounds:
12-15 Banded face pulls
20-25 Banded tricep press downs
Max effort Hollow rock or Hollow hold
