WARM UP – MOBILITY
Dynamic joint rotations and stretch out (hips / squat / thoracic / overhead)
Review / warm-up: hollow / arch, beat swings, kipping/jumping pull-ups & Bar MUs
Handstand holds and progressions
WOD A
EMOM x 10 (5 sets each alternating)
1) 30s Max distance handstand walk/ wall handstand shoulder taps or static holds practice)
2) 3-6 Bar muscle-ups / 8-12 pull-ups COB or C2B / Jumping COB or C2B
WOD B
ROPE-A-DOPE
With a partner of similar ability, complete for total # of Thrusters:
3 min AMRAP: Alternating sets of x 10 Thrusters (75/55) / 1 Rope Climb
– 3 min Rest –
3 min AMRAP: Alternating sets of x 8 Thrusters (95/70) / 1 Rope Climb
– 3 min Rest –
3 min AMRAP: Alternating sets of x 6 Thrusters (115/85) / 1 Rope Climb
*P1 starts on the thrusters and completes their 10,8, or 6 reps, P2 completes the 1 rope climb. When both are complete switch.
Scale BB weighs as needed + Rope Climb to 10 ring rows
Optional Conditioning
500M SKI ERG
ACCESSORY
2-3 rounds: rest as needed
8-10 Cuban rotations (use light BB or weighted dowel)
12-15 Reverse flys (light plates or DB’s)
15-20 Banded upright rows
