Wednesday 4-3-19

 

WARM UP
5 rds

:50 sec easy

:10 Hard

then
3 Rounds:

20 Mountain Climbers
10 Alternating Toes Touches
10 Back Extensions
10 Burpees
ACTIVATION

3 sets, as a Superset:

20 sec   Bottom of the Dip Stretch (rings)
20 sec Matador Stretch
SKILL

3 Cycles, as a Superset:

5 Hollow Open Bar Tap(tight & Short)
3 x One Legged Scoop Drill (Beat Swing – to CTB)
1 One Legged Scoop / Banded Bar Mu
3 Banded Bar Mu From the Top
1 No Banded One Legged Scoop Bar Muscle Up

– You may need several bands to get this complete.
– Focus on Making the Bar Muscle Up
– This is recovery time but make sure you are consistent in Band Usage

WOD 10 MIN AMRAP

6 T2B

9 Box Jumps 24/20

100 M Run

STRENGTH ACCESSORY

Tabata: (Alternating Movements)

Banded Lat Pull Down
Hollow Rocks
Arch Rocks

 

 

 

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