Prep
Equipment required: Foam roller, light band, light KB
1) Oscillatory Foam Roll Lats x 60s each
2) 10 each Thoracic Rotations
3) 3-Way Banded Shoulder/Lat Stretch x 30s each position
4) 3 Rounds:
– 10 Band Pass-throughs
– 10 Scap Pull-ups
– 10 Kip Swings
– 5 KB Curls
– 5 each 1-arm Rows
5) Review Pull-up scaling options for WOD
A1.
3 x 6. Rest 10s
– Improve from last week
A2.
3 x 12. Rest 10s
A3.
3 x 25.
OT5M
B.
AMRAP 12
6 Pull-ups
12/9 Supinated Push-ups
200 Meter Run
– Goal: Challenging effort, unbroken reps of both gymnastics movements.
L2: (Pull-up Negatives) (Hybrid Supinated Push-up)
L1: (Ring Assisted Pull-ups) (Supinated Box Push-up)
C.
3 x max reps. Rest 60s