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 run

3 Short and Tight Kip Swings

15 Tuck Jump

3 Short and Tight Kip Swings

10 Banded Pull Aparts

3 Long Kip Swings

200m run

3 Long Kip Swings

 

"Foundations Refresh"

2 rounds:

3 power snatch from hips

3 power snatch from knees

3 thrusters

3 squats cleans from knees

 

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 pull ups

 

Strength: Pause Overhead Squats

(3 sec pause at the bottom)

50%x5

60%x4

70%x4

75%x3

 

WOD: "101 Dalmatians"

For Time: (12 min time cap)

90 DUs

21 HSPUs

15 Thrusters 135/95

9 Power Snatch 135/95

15 Thrusters 135/95

21 HSPUs

90 DUs

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