WARM UP – MOBILITY
2 rounds: 200m run + Dynamic joint warm-ups & stretch
Beat swings, Wall walks / HS holds etc.
Tech: Bar muscle drills for WOD A
WOD A
10 min: Bar muscle-up skill work / WOD B Warm-up time:
Practice / Play with some skill development drills to warm-up for WOD B.
(You may also practice / warm-up some handstand walking here too)
1) Jumping at wall – hands touch wall, body in line and feet under hips
2) Band drill – band around j clips at hip height and bmu over – teaches hips to bar while pressing down
3) Beat swing + knees to bar + hip pop
4) Jumping (1 or 2 feet) or Kipping BMU warm-ups (keep volume low)
WOD B
*Drop the Hammer*
Complete 10 rounds for time with a partner:
P1: 500m Run (alternate, 5 runs each)
P2: Rx: 5/4 Bar muscle-ups + 40 ft Handstand walk (2 x 20ft lengths)
P2: Scaled: 8-10 Pull-ups + 2-3 Wall walks to 15-20s HS hold / HS elbow taps etc.
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P2’s work should be comfortably completed while your partner is running (60-90s max), be ready on the mats outside to tag off for the next run.
Team time is when the 10th 500m run is completed.
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30 min time cap (If 500m runs are close to 3min, scale to 400m
COOL DOWN
4-5 min aerobic cool down (easy Row / Ski / Bike)
Roll, Stretch, Mobilize, and/or work on a weakness
