Mobility

Wall Stretch x 2

10 Good Mornings

10 Pass throughs

10 Trunk twist

10 Second bar hang

10 Giant Arm Circles

Wrist stretch 

 

Warm up:

200m row

3 Short and Tight Kip Swings

15 Plate Squats 15/10

3 Short and Tight Kip Swings

15 Banded Pull Aparts

3 Long Kip Swings

200m row

 

Skill: Strict Pull ups (EMOM) clock set to 1:30 each period)

 

    -every 90 seconds for 5 rounds complete:

    -1 strict pull up + 2 wide grip strict pull up (outside shoulder width) + 3 strict chin ups-(under grip)

 

Scale: same hand positions, but do negatives using reps scheme: (1 + 1 + 2)

 

RX+: Add an L-sit to your 

 

WOD A: (10 min time cap)

Strength: Touch and Go Power Cleans

 

"Foundations Refresh"

2 rounds with empty bar:

3 power cleans from pockets

3 power cleans from knees

3 squats cleans from knees

 

Then work up to a Heavy Double Touch and Go in 10 mins.

 

WOD B: "Carlitos Way"

For Time: (15 min Cap)

75 DUs (225 singles)

50 Wall Balls 20/14

25 Pull Ups

10 Clean 185/125

60 DUs (180 singles)

40 Wall Balls 20/14

20 CTBs

5 Clean 225/145

 

(any type of clean is acceptable)

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