WARM UP – MOBILITY
Dynamic upper body and core warm-ups
Thin band press + pull upper body activations
Review Gymnastics EMOM variations and warm-up some of each movement
WOD A
EMOM x 12 mins: (4 rounds each alternating)
1) 2-6 Bar muscle-ups (scale to jumping / banded / or 7-10 kipping/jumping pull-ups or C2B)
2) 7-10 Strict HSPU’s (wall facing, regular, slow negatives, or pike variations)
3) Max effort Ring L-sit or Tuck-sit hold + Max effort ring support hold (rest ~5s between the 2 holds, scale to dip bars facing out)
WOD B
200**
Complete for time:
100 Bench press* (95/65)
(every break complete 30 doubleunders)
100 Bent over rows* (95/65)
(every break complete 15 ab-mat sit-ups)
—
Keep the DU’s sets to 30-45s, scale reps or to 60 singles as needed
You should be able to start with ~15-20+ of each movement with the weight you choose.
Maximum or “CAP” of 10 rounds of each movement to complete the 100 reps.
(20 min time CAP today)
ACCESSORY
2-3 rounds:
12-15 Dumbbell pec flys
12-15 Seated bent over rear delt flys
12-15 Ab wheel rollouts
