WOD Friday 09.06.2019

Mobility:
Banded Lat Stretch x 1 minute/Side
Seated Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
Lying Shoulder Opener x 5 reps/Side
Supine Scorpions x 10 Alt teps
Cossack Squat x 10 Alt reps
Banded Pull Aparts x 20 reps

Warm Up:

1 to 5
Ring Row
Push Up
V-Ups

Technique & Review:

Push Press
– Shoulder Press x 5 reps
– Push Press x 5 reps

Pull Up/Bar Muscle Up
– Scap Pull Up x 10 reps
– Beat Swing x 10 reps
– Kipping Pull Up x 3-5 reps
– Bar Muscle Up x 1-2 reps

2 sets
3-5 Pull Ups or 1-2 Bar Muscle Ups
Push Press x 5-7 reps
Sit Up x 6-8reps
Squat x 8-10 reps
– Rest 60 seconds b/t sets –
WOD

For time:
Bar Muscle Ups
25 Push Press
50 Sit Ups
150 Squats
50 Sit Ups
25 Push Press
Bar Muscle Ups

*Comp – 10 Bar Muscle Ups & Push Press @ 135/95
*L3 – 5 Bar Muscle Ups & Push Press @ 115/85
*L2
10 CTB Pull Ups
20 Push Press (75-95/55-65)
40 Sit Ups
100 Squats
40 Sit Ups
20 Push Press
10 CTB Pull Ups
*L1
10 Banded Pull Ups
20 Push Press (Light up to 75/55)
35 Sit Ups
75 Squats
35 Sit Ups
20 Push Press
10 Banded Pull Ups