WOD Friday February 8th

Mobility:
Banded Lat Stretch x 1 minute/Side
Wrist Mobility

Movement Prep:
Shoulder Pass Throughs x 10 reps
Hip Openers x 5 reps/Side
Hip Closers x 5 reps/Side
T-Twists x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
30 Mnt Climbers
10 Plate GTOH
20 Jumping Jacks
5 Single Arm Ring Row/Side

Technique & Review:

A)
Rope Climb
– Stand to Lower x 1-2 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

HSPU/DB Press
– Piked
– Strict/DB Press
– Kipping/DB Push Press
*Work to a weight or height that would challenge you like a HSPU.

B)
3-4 sets of Good Control & Quality
Hip Extensions x 10-15 reps
Rest 30 seconds
Banded Pull Aparts x 20 reps
Rest 30 seconds
L-Sit x Max Hold
– Rest 1 minute b/t sets –

WOD

Option A
3 rounds for time of:
3 Legless Rope Climbs
5 Strict HSPU

Option B
5 rounds for time of:
4 Rope Climbs
5 Kipping HSPU

*Time Cap 12 minutes*

*Pack
A) 3 rounds for time of:
1 Legless Rope Climb + 1 Rope Climb
5 Strict HSPU
B) 4 rounds for time of:
3 Rope Climbs
5 Kipping HSPU

*Pup
A) 3 rounds for time of:
2 Rope Climbs
5 Box HSPU (Tough)
B) 4 rounds for time of:
4 Stand to Lowers
5 DB Push Press (Tough)