WARM UP – MOBILITY
Banded shoulder warm-ups
Ring rows, bench dips etc.
WOD A
10 MIN MUSCLE-UPS
Choose your progression and complete within 10 mins…
A) EMOM x 10
Mins 1-5: 1-2 Strict Muscle-ups
Mins 6-10: 2-5 Kipping Muscle-ups
—
B) Every 60-90 secs x 5-8 sets
1-3 Kipping Muscle-ups
—
C) Complete 4-5 sets in 10 mins
3-5 Jumping or Banded MU’s / transitions
—
D) Complete 3-4 sets in 10 mins
8-10 Pull-ups
8-10 Dips
WOD B
GYMI HENDRIX
For time:
20 Cal bike
20 Strict ring dips
20 Strict pull-ups
30 Cal ski-erg
30 Bar dips (strict or kip)
30 Kipping pull-ups
40 Cal row
40 Hand release push-up
40 Toes to bar
—
-Stagger heats of 7 every 2 mins, scale bike cals to 1:30-45
-Take 5-10 reps off movements where needed to keep moving
-Change your pull-up variation from the 20 to the 30, whether it’s banded, jumping, ring rows etc.
ACCESSORY
1) “Durante Core”
5 rounds
10 Hollow rocks
10 V-ups
10 Tuck-ups
10 sec Hollow hold
-Rest 1 min-
—
-Scale reps to a number that’s sustainable, as low as 5 reps per movement
2) 3 Super sets:
8-10 Double DB bicep curls
8-10 DB French press
-rest 90 secs-
3) Crossover pylo
