WARM UP / MOBILITY
2-3 rounds of: 45-60s skipping warm-up/practice / Dynamic shoulder warm-ups:
Green band stretch out: lats / overhead / shoulder rotation/activation drills
Hanging prep: Active & passive hangs / Beat swings / Kipping pull-up tech.
Green band stretch out: lats / overhead / shoulder rotation/activation drills
Hanging prep: Active & passive hangs / Beat swings / Kipping pull-up tech.
WOD A
EMOM for 22 minutes:
A1) Minutes 1-6:
Odd: 50 x Double unders (Scale to 40s max)
Even: 10 x Pull-ups
– Rest 2 min –
A2) Minutes 9-14:
Odd: 12 x Burpees (Scale to 40s max)
Even: 8 x Chest to bar pull-ups
– Rest 2 min –
A3) Minutes 17-22:
Odd: 15 x Russian KB swings (32/24kg)(Scale weight, should be UB)
Even: = 6/4 x Bar muscle up
—
Beg/Int athletes scale accordingly: You could start w/ ring rows for A1, then banded pull-ups for A2, and jumping pull-ups (or jumping bar muscle ups) for A3.
A1) Minutes 1-6:
Odd: 50 x Double unders (Scale to 40s max)
Even: 10 x Pull-ups
– Rest 2 min –
A2) Minutes 9-14:
Odd: 12 x Burpees (Scale to 40s max)
Even: 8 x Chest to bar pull-ups
– Rest 2 min –
A3) Minutes 17-22:
Odd: 15 x Russian KB swings (32/24kg)(Scale weight, should be UB)
Even: = 6/4 x Bar muscle up
—
Beg/Int athletes scale accordingly: You could start w/ ring rows for A1, then banded pull-ups for A2, and jumping pull-ups (or jumping bar muscle ups) for A3.
WOD B
TABATA BJO & BALL SLAM
Complete 8 rounds for total reps:
20s x Max Box Jump Overs (24/20″)
10s rest
20s x Max Ball Slams (30/20lb)
10s rest
—
Partner up and alternate stations. You may start on either movement.
No pacing, go all out on every round!
COOL DOWN
3-5 min easy row
10 min focused mobility / static stretching
10 min focused mobility / static stretching
