7 / 29 / 2014

Pre WOD
We are hitting the lats today with the banded lat stretch as well as the wall squat stretch to warm up and mobilize the ROM in those areas.

EMOM 8 minutes
3 C2B Pullups or
3 Ring Muscle Ups

Then…

Amrap 5 minutes
5 Wall Balls, 20 / 14
5 SDHP, 75 / 55
Rest 1 minute
Amrap 5 minutes
5 Wall Balls, 20 / 14
5 SDHP, 75 / 55

We are going to start today with a higher skill movement EMOM. You may pick between C2B pull ups or Ring muscle ups. If you almost have muscle ups, start out with muscle ups and transition to C2Bs when needed. Same goes for those that chose the C2B option perform the most difficult version ( butterfly, kipping) before moving to the band.
For the WOD it is a short burner followed by short rest and another short burner. We are working on getting our motor going with these short workouts. So go hard and fast! Wall balls make sure you are getting proper squat depth and on the SDHP really utilize your hip explosion to pop that bar up.

Post WOD
Roll lats, hamstrings and quads.

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