Wednesday, 12 July, 2017
WARM UP – MOBILITY
Banded shoulder stretches – pecs, lats, posterior
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2 Rounds:
20-30 secs skipping or doubles
6-8 Ring Rows
6-8 Beat Swings
6-8 Dips (bench, bar or ring)
WOD A
MAINSITE WOD 170711
For time (10 min cap – add uncompleted reps as seconds)
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
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MAINSITE WOD 170711 – SCALED
For time (10 min cap – add uncompleted reps as seconds)
10 Strict Pullups + 10 Strict Ring Dips
50 Double Unders
8 Strict Pullups + 8 Strict Ring Dips
40 Double Unders
6 Strict Pullups + 6 Strict Ring Dips
30 Double Unders
4 Strict Pullups + 4 Strict Ring Dips
10 Double Unders
2 Strict Pullups + 2 Strict Ring Dips
10 Double Unders
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Scale to Ring Rows and banded or Bench Dips
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Alternatively you can practice your strict mu’s and double unders, either as an alternating EMOM or just resting as needed between sets
WOD B
SWINGING CHESTICLES
3 Rounds for time:
500m Run
40 KB Swings 32/24kg
30 Plyo Pushups (3/2 mats)
500m Run
30 KB Swings
20 Plyo Pushups
500m Run
20 KB Swings
10 Plyo Pushups
ACCESSORY
1) 3-4 sets:
8-10 Barbell Bicep Curls
*rest 60-90 secs between sets
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2) 3-4 sets:
6-8 Seated DB Concentration Curls
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3) Crossover Recovery
