WARM UP
10min Follow the Coach
SWOD
Gymnastics
Rx’s
2min Find 1 Max UB Set:
Strict Pull Ups
2min Rest
2min Find 1 Max UB Set:
Chest to Bar Pull Ups
2min Rest
2min Find 1 Max UB Set:
Muscle Ups
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NO PULL UPS? NO PROBLEM!
1min Overhead Weighted PVC/Barbell Flexion
1min Push Ups to Downward Dog
2min Rest
1min Band Face Pull
1min Seated Band Lat Pulldown
2min Rest
1min Single-Arm Band Straight Arm Pulldown (each arm)
https://www.youtube.com/watch?v=tYPEK_a5RQE
WOD
(25min Time Cap)
2,000m Row (Time)
2,000m Row for time!!
Metcon (Time)
2 Rounds: (16min Time Cap)
12 KB’s Deadlift #70/53
10 Pull Ups
8 KB’s Russian Swing #70/53
6 Chest to Bar Pull Ups
4 KB’s Swing #70/53
2 Muscle Ups
Progression:
15 Seated Pull Ups Mod.
12 Deficit Ring Rows
9 Triceps Dips
