Thursday, 1 December, 2016
WARM UP – MOBILITY
Dynamic warm-up / Hip circles / Pre-squat hip openers
Blue band glute/core activation (steps/squats/bridge/dead bugs)
WOD A
BACK SQUAT X 4
5 min to warm-up for first set, then:
Every 2 min x 6 sets: 4 Back squats
Sets 1-3: 70-75%
Sets 4-6: 75-80%
—
In between squat sets, warm up/prep shoulders for WOD B specifically if you are doing ring muscle-ups.
WOD B
STARBOY (RX)
5 rounds for time:
10 Front Squats (135/95)
8 Strict Pull-ups
8 Ring Dips
—
15 min time cap
Scale Pull-up/Dip volume as needed (at least 5/each/round)
Front squat bar from the ground
— OR —
STARBOY (RX+)
5 rounds for time:
10 Front Squats (165/115)
5/4 Ring Muscle ups
—
15 min time cap
Scale the Muscle up volume as needed (at least 2/round)
Front squat bar from the ground
ACCESSORY
3 rounds: Rest as needed
10-20 x GHD Sit-ups
8-10 x Single arm bent over rows (heavy DB or KB)
12-15 x Reverse Flys (Light DB’s or Plates)
