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02.27.2020

WARM-UP

1) 2 rounds of: 10 PVC Banded Lat Pull Over w/Hollow Hold, 10 False Grip Ring Rows, 10 Slow Scap Pull-Ups

2) Lat Smash & T-Spine Extensions

3) 2 rounds of: 10 Kips on Rings, 5 Skin the Cats, 5 Jack Knives

4) T-Spine Extension Stretch (hands on box – hollow arch position)

SKILL WOD: 10-minute alternating EMOM:

MIN 1: First 40s, ME reps Strict Ring Muscle-Ups/Negative Ring MU’s + 20s, REST

MIN 2: First 40s, ME reps Kipping Ring MU’s + 20s, REST

ACTIVE MOBILITY

1) Hip Flexor & Quad Smash

2) Couch Stretch

3) Elevated Pigeon Stretch w/Box

4) Banded Lat Stretch

PARTNER WOD: Using a partner, perform a 20-minute AMRAP using the following:

  • 6 Alternating Rope Climb’s (3 reps each)

  • 12 Alternating One Arm DB Step-Ups (6 reps each, 50/35)

  • 18 Alternating Burpees (9 reps each)

  • 24 Alternating Wall Balls (12 reps each, 20/14)

**YOU do 1 rep, then I do 1 rep, until work is complete

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Turkish Get-Ups, 20 reps per side, break up as needed

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)

5) Individual Mobility