Friday, May 31st

Friday, May 31st

Warm-up
Warm-up
A. Activation
2 rounds
12 cal row/bike or 200m jog
7 bent over row
7 strict press

B. T-spine mobilization
PNF banded lat stretch
2 sets of 10 reps/arm
– Hold each contraction for 10 seconds
– Hold each stretch for 5-10 seconds

C. Muscle ups warm up
10 hollow body band pulls (band hanging above the athlete, on a pull up bar)
10 arch rocks on floor
10 scap pull on low rings
10 slow turnover assisted (with feet on the ground)
10 banded ring dips

Gymnastics
Muscle-ups (Max rep)
Max rep ring muscle ups

Metcon
Metcon (Time)
For time
21-15-9
Thrusters @ 95/65
C2B
Cal row

Post chain
Metcon
6 sets
8 unilateral RDL/leg
8 reverse lunges/leg (OH)
8 OH situps/side

Comp

Gymnastics
Toes-To-Bar (Max rep)

Accessory
Metcon
5 sets
10 Hollow body lat pull down
8 Banded W-Y pulls

Hollow body lat pull down:

Banded W-Y pulls:

Conditioning
Metcon (Calories)
Bike
2 x Tabata

filed under: WOD