WOD Monday 05.13.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” 2 rounds of:
10 Hollow Rocks
10 T-Twists
30 Mnt Climbers

Technique & Review:

Pull Up
– Ring Row x 3-5 reps
– Scap Pull Up x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps

Squats
– Wall Facing Squats x 10 reps
– Pause Squats x 10 reps

Push Ups
– Scap Push Ups x 10 reps
– TEMPO Push Ups x 5 reps

2 rounds of:
5 Cal Row
Into…
5 TEMPO Squats
Into…
3 Pull Ups
Into…
5 TEMPO Push Ups
Into…
5 Sit Ups
– Rest 60 seconds b/t rounds –

WOD

Tabata This! ( 20 seconds on/10 seconds off x 8 )

Tabata Cal row
– Rest 1 minute –
Tabata Squat
– Rest 1 minute –
Tabata Pull Up
– Rest 1 minute –
Tabata Push Up
– Rest 1 minute –
Tabata Sit Up

** Tabata score is the lowest number of reps performed in any of the interval for each exercise and total sum.

*Pack & Pup
Scale Pull Ups and Push Ups Accordingly