WOD Tuesday 05.21.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Banded Front Rack Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Shoulder Pass Throughs x 10 reps
Scap Push Up + T-Twist x 10 Alt reps
Samson Stretch x 25ft
Inch Worm x 25ft

Warm Up:

EMOM x 4 minutes
4 Jump Squats
4 Push Ups
4 V-Ups
Plank Hold to 45 seconds

Technique & Review:

CTB/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
– CTB Pull Up x 3-5 reps

Muscle Up
* 1 round of: (Low Rings)
Rings to Chest x 5 reps
Transition x 5 reps
Press to Support x 5 reps
* 1 round of: (High Rings)
Beat Swing x 5-7 reps
* 2 rounds of: (Low Rings)
Muscle Up/Assisted x 2-3 reps

Shoulder to Overhead (STOH)
– Shoulder Press x 5 reps
– Push Press x 5 reps
– Push Jerk x 5 reps

3 sets to Build to Workout Weight
Push Press x 2 reps
Push Jerk x 3 reps
– Rest 60 to 90 seconds b/t sets –

WOD

4 rounds for time:
4 Muscle Ups
13 STOH (135/95)

*Pack
A) 4 rounds for time:
2 Muscle Ups
13 STOH (95-115/65-85)
– or –
B) 4 rounds for time:
8 CTB Pull Ups
13 STOH (95-115/65-85)
*Pup
4 rounds for time:
8 Banded CTB Pull Ups
13 STOH (75-95/55-65)