TUESDAY 10-24-17

WARM UP 3X
10 Cal Row
10 Jumping Squats
5 Bar taps
5 K2E
10 Banded Goodmorning
10 Step ups
30 sec L-Hang from bar

GYMNASTICS
*Kipping Toes-2-Bar
1 Min Perform 1Set
Max effort Reps
SCALE:
3 sets. of:
Interval 1 – Kipping Half Toes-To-Bar x 8-10 reps
Interval 2 – Pike Stretch x 20 seconds
Then

* 4 SETS 15 sec @ each.

2X Narrow Grip C2B

1X Wide Grip C2B.

Then
* (4 sets) of complex:
Kipping Chest-To-Bar Pull-Up x 1 + Butterfly Chest-To-Bar Pull-Up x 1

Scale:
(3 sets) of:
Interval 1 – Chest-To-Bar Diagonal Hold x 20 seconds
Interval 2 – Chest-To-Bar Pull-Ups Scaled x 6 reps
Then

* 2 minutes working on large sets of Butterfly Chest-To-Bar Pull-Ups.
* Or scale:KIPPING PULL-UP
*The object of this exercise is to establish consistent rhythm starting from the jump to the bar and immediately into a set of Butterfly Chest-To-Bar Pull-Ups whereas all of the reps feel the same. Once you lose rhythm, drop immediately, rest and prepare for an additional set.
(ADVANCE)
IN 6 minutes (3 sets) of complexes:
Interval 1 – Butterfly Chest-To Bar Pull-Ups x 10 reps + Bar Muscle-Up x 1 rep
Interval 2 – 5 (contiguous) sets of: Kipping Chest-To-Bar Pull-Up x 1 rep + Butterfly Chest-To-Bar Pull-Up x 1 rep

WOD. 10 MIN AMRAP
10 BOX JUMPS 24”/20”
5 Push ups
4 Strict Pull ups
3 DEADLIFTS 225/155

 

 

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