WARMUP/MOBILITY
20 secs on / 20 secs off x 2 Rounds of each, alt.
1) Hollow rock or hold
2) Scap Pull-ups
3) Wall facing Handstand hold
4) Superman raises
1) Hollow rock or hold
2) Scap Pull-ups
3) Wall facing Handstand hold
4) Superman raises
Weaver
4 Rounds for Time:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
*Scale appropriately so that your first round is smooth
Scaling:
1) 4 Rounds for time:
5 L-pull-ups or knee tuck Pull-ups
10 Push-ups
10 Chest to bar Pull-ups or Regular Pull-ups
10 Push-ups
10-15 Pull-ups or Ring Rows
10 Push-ups
—
2) 4 Rounds for time:
10-15 secs Hanging L-hold or Tuck-hold
5-8 Pushups to a challenging progression
5-10 Banded Pull-ups
5-8 Push-ups
8-12 Ring Rows
5-8 Pushups
Scaling:
1) 4 Rounds for time:
5 L-pull-ups or knee tuck Pull-ups
10 Push-ups
10 Chest to bar Pull-ups or Regular Pull-ups
10 Push-ups
10-15 Pull-ups or Ring Rows
10 Push-ups
—
2) 4 Rounds for time:
10-15 secs Hanging L-hold or Tuck-hold
5-8 Pushups to a challenging progression
5-10 Banded Pull-ups
5-8 Push-ups
8-12 Ring Rows
5-8 Pushups
Rest exactly 2 mins after WOD A, then complete a 5 min AMRAP of Double-unders
5 min AMRAP Double-unders
3 Rounds:
2-3 Crossover plyo exercises
10-12 DB pec flies light-moderate weight
2-3 Crossover plyo exercises
10-12 DB pec flies light-moderate weight
