Monday, 18 September, 2017

WARM UP – MOBILITY
Dynamic shoulder circles / thoracic warm-ups + Hollow / Superman holds
then 2 rounds:
6-8 Challenging ring rows
8-10 Scap pull-up / Beat swings
6-8 Push-ups
2 wall walk + 10-15s HS hold

Review/Tech:
Strict + Kipping: pull-ups
Strict + Kipping: HSPU
WOD A format & scaling options

WOD A
Every 90s x 10 (5 sets of each alternating)
A1) 3-5 Strict pull-ups + 6-8 Kipping or Chest to bar pull-ups
A2) 3-5 Strict HSPU + 6-8 Kipping HSPU

Aim for consistent reps across the 5 sets, aim for higher in the rep range if you are capable of maintaining those reps.
Adv: Strict Chest to bar, and/or deficit HSPU’s as needed to challenge.
Scale pull-ups: Strict banded + Jumping pull-ups (use a beat swing type jump off the box)
Scale HSPU: Box pike + Kipping HSPU or dumbbell push press.

WOD B
THE FLOOR IS LAVA
AMRAP in 20 mins:
250/200m Row (Every 10m = 1 rep, 25/20 for completion)
20/15 Hand release push-ups (hands/chest and feet on one mat each – nothing else touches the floor)
10 Box jump overs (30/24″)
2 “touch and go” rope climbs (Rx = one foot touch at the bottom of the first climb only, then back up)

Sub to 1 or 2 regular rope climbs or 10-12 challenging ring rows
Big classes, stagger 2nd heat by 1 min

ACCESSORY
3 rounds: rest as needed
20 x L-seated ‘top down’ alternating single arm dumbbell press
12-15 x Bent over reverse fly’s (plates or light DB’s)
10-20 x GHD Sit-ups

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