WOD Friday 08.09.2019

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Samson + T-Spine Opener x 10 Alt reps
Supine Scorpion x 10 Alt reps
Deadugs x 5 reps/Side
Banded Lateral Walk x 50ft (25ft R.25ft L)

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
10 Reverse Lunges
5 KB Deadlifts
5 KB Swings
25ft Bear Crawl

Technique & Review:

Deadlift
– Good Mornings x 10 reps
– RDL x 10 reps
– Full ROM Deadlift x 10 reps

Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5
– CTB Pull Up x 3-5
– Bar Muscle Up x 1-2

2-3 sets to Build to Workout Load
4 Wall Balls
3 Deadlifts
1-2 Muscle Up or Pull Up
– Rest 60 seconds b/t sets –

 

WOD

10 rounds for time:
9 Wall Balls
6 Deadlifts
3 Muscle Ups

*Comp
Wall Ball (20/14)
Deadlift (205/145)
Ring Muscle Ups
*L3
Wall Ball (20/14)
Deadlift (185/135)
Bar Muscle Ups
*L2
Wall Ball (20/14)
Deadlift (165/115)
CTB Pull Ups
*L1
8 rounds for time
Wall Ball (Scale as needed)
Deadlift (Up to 135/95)
Banded Pull Ups