Wednesday, 5 July, 2017
WARM UP – MOBILITY
Big shoulder warm-up + band assisted anterior chain opener (use green bands)
2-3 rounds each:
8-10 Ring swings
15-20s Ring support hold
5-7 strict ring dips or scaled ring dips
WOD A
ZOE
For time:
30 Ring Muscle Ups
(12 min time Cap for Zoe today)
— OR —
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 6-8 sets
1-3 Kipping Muscle Ups
—
C) complete 3-4 sets in 10 mins
3-5 Jumping or Banded MU’s / transitions
WOD B
WONDER WOMAN
Complete AMRAP in 20 min of:
200m Run
15 Chest to bar pull-ups
10 box jump overs (30/24″)
5 Parallette shoot shoot throughs (1= Push-up, shoot through, dip, shoot back)
—
Scale to regular pull-ups and/or bring volume down to 10-12 as needed to keep moving.
Shoot throughs may be scaled to benches or boxes as needed
ACCESSORY
3 rounds, rest as needed
200ft farmers walk (heavy but unbroken)
30 x Banded tricep press downs
45s pank rotation (45s x Front, side, side)
