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03.19.2020

WARM-UP

1) 250m Ski

2) Prone Scap Warm-Up

3) Scap Pull-Ups, Monkey’s/One Arm Hanging, Kipping

4) Negative Pull-Ups & Dips

SKILL WOD: Accumulate as many reps as possible within 8-minutes of Bar & Ring Muscle-Ups; use as many different variations as possible (kipping bar MU’s, strict ring muscle ups, negatives, kipping ring MU’s + 2 dips, etc.)

ACTIVE MOBILITY

1) Lat & Rear Delt Smash

2) Tricep & Bicep Smash

3) Hamstring Tack & Floss

4) Classic Posterior Chain Floss

WOD: Perform the following for time: 21 – 15 – 9 reps of ....

  • Dips (stationary or ring)

  • Russian KB Swings (70/45)

  • Ski or Bike for calorie

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: Leg Lifts w/5s Decent, 12-15 reps for 3-4 sets

3) Foam Roll (10 passes per area)

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

5) Individual Mobility