WOD Tuesday 06.11.2019

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

Movement Prep:
Shoulder Pass Throughs x 10 reps
Scap Push Up + T-Twist x 10 Alt reps
Banded Pull Aparts x 20 reps
Inch Worm x 25ft

Warm Up:

EMOM x 4 minutes
4 Ring Jump to Supports
8 Hollow Rocks
Single Skip to 45s

Technique & Review:

TTB
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Beat Swing + Knee Tuck x 5 reps
– TTB x 3-5 reps

CTB
– Ring Row x 3-5 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Up x 3-5 reps

Bar Muscle Up
– Box Bar Muscle Up x 2-3 reps
– Banded Bar Muscle Up x 2-3 reps
– Bar Muscle Up x 2-3 reps

1 round of:
Pull Up/CTB Pull Up/Bar Muscle Ups x 1-2 reps
TTB/Knee Tucks x 2-4 reps
10-20 Dbl-Unders/20-30 Skips
Pull Up/CTB Pull Up/Bar Muscle Ups x 1-2 reps
10-20 Dbl-Unders/20-30 Skips
TTB/Knee Tucks x 2-4 reps
Pull Up/CTB Pull Up/Bar Muscle Ups x 1-2 reps

WOD

For time:
Bar Muscle Ups
TTB
100 Dbl-Unders
Bar Muscle Ups
100 Dbl-Unders
TTB
Bar Muscle Ups

*Comp – 10 Bar Muscle Ups & 40 TTB
*L3 – 6 Bar Muscle Ups & 30 TTB
*L2 – 10 CTB Pull Ups / 75 Dbl-Unders & 20 TTB
*L1 – 10 Banded Pull Ups / 1 minute of Dbl-Under Attempts & 20 Knee Tucks