Wednesday, 14 June, 2017
WARM UP – MOBILITY
(6-8 mins max)
2 rounds:
8-10 scap pull-ups/beat swings
1-2 wall walks/with shrugs
8-10 bench dips/bar dips
WOD A
WEIGHTED PULL-UP X 3
WEIGHTED BAR DIP X 3
WEIGHTED RING DIP X 3
(20 mins)
A1) Alt. EMOM x 8 mins (4 sets each)
1) 2-5 Bar Muscle Ups (scale to a kipping CTB, regular pull-up, or ring rows)
2) 4-6 Strict Paralette HSPU’s (try to press from neutral position, hands on DB’s if You are doing pike HSPU’s)
—Rest 4 mins—
A2) Alt. EMOM x 8 mins (4 sets each)
1) 3 Strict/Weighted Pull-ups @ 32X1 tempo (scale to jumping or banded at tempo)
2) 3 Strict/Weighted Dips @ 31X2 tempo
WOD B
SWOLE LIFE
3 rounds (18 mins)
2 min AMRAP: 200m Row, AMRAP Plyo Push-ups in remaining time (3/2 rubber mats stacked)
-1 min rest-
2 min AMRAP: 200m Run, AMRAP Toes To Bar in remaining tome
-1 min rest-
—
-Only do plyo push-ups if you are strong at regular push-ups
-In busier classes have half start on row, half on run
-Score = total reps of push-ups and TTB combined
ACCESSORY
Crossover Plyo
—
3-4 sets:
10-12 Supinated Bent Over Rows
10-12 DB Tricep Roll-back extensions
-rest 45-60 secs between exercises-
