WOD Friday 09.27.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Supine Scorpions x 10 Alt reps
Hip Openers/Closers x 5 reps/Side
Crab Bridge Ups x 10 reps

Warm Up:

EMOM x 5 minutes
5 Push Ups
20 Mnt Climbers
10 Hollow Rocks

Technique & Review:

Ring Dip
– Jump to Support
– Lockout Support
– Dip Support
– Ring Lowers
– Ring Dip

Pull Up
– Scap Pull Up
– Beat Swing
– Kipping Pull Up
– CTB Pull Up

Every 90 seconds x 2 sets
3 Ring Dips
4 Pull Ups
6 Alt Reverse Goblet Lunges
*Build to workout load

WOD

 

AMRAP in 12 minutes
10 Ring Dips
15 Pull Ups
20 Alt Reverse Goblet Lunges (24/16kg)

 

*Comp

AMRAP in 12 minutes
10 Strict Ring Dips
3 Bar Muscle Ups + 4 CTB Pull Ups + 5 Pull Ups
20 Alt Reverse Goblet Lunges (32/24kg)

*L2

AMRAP in 12 minutes
8 Ring Dips
12 Pull Ups
16 Alt Reverse Goblet Lunges (24/16kg)

*L1

AMRAP in 12 minutes
5 Banded Ring Dips
10 Banded Pull Ups
20 Alt Reverse Goblet Lunges (16/12kg)