WOD Monday 02.24.2020

Mobility:
Banded Lat Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Openers x 5 reps/Arm
Upward Downward Dog x 5 reps
Banded Wall Slides x 10 reps
Banded Double External Rotations x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” – Row
“B” 1 round of:
5 DB Press/Arm
7 Ring Rows
9 Hollow Rocks

Technique & Review:

HSPU
– Piked
– Box Piked
– Kick to HS Hold
– HS Lower
– HSPU

Pull Up
– Scap Pull Up
– Slow Lower

EMOM x 4 minutes
2-4 Strict HSPU
2-4 Strict Pull Ups
4 Med Ball Sit Ups

 

WOD

For time
3.6.9.12.15
Strict HSPU
Strict Pull Ups
*Complete 20 Med Ball Sit Ups after every round (20/14)

  • L2

For time
3.5.7.9.12
Strict HSPU (Plate + Ab Mat)
Strict Pull Ups
*Complete 15 Med Ball Sit Ups after every round (20/14)

  • L1

For time
3.5.7.9.12
Strict DB Press
Strict Banded Pull Ups
*Complete 15 Med Ball Sit Ups after every round (14/10)