WOD Saturday 03.07.2020

Mobility:
Pigeon Stretch x 1 minute/Side
Banded Hamstring Floss x 20 reps/Side

Movement Prep:
2 sets of:
Banded Lateral Walk x 25 ft O/B
Banded Walk x 25ft Fwd/Bwd
Banded Deadbug x 5 reps/Side

Warm Up:

10 minutes of:
– Coach led running drills

Technique & Review:

Deadlift
– Good Morning
– RDL

Pull Up/CTB Pull Up
– Scap Pull Up
– Beat Swing
– Strict Lowers
– Kipping Pull Up
– Kipping CTB Pull Up

Bar Muscle Up
– Box
– Banded

8-10 minutes to build to weight
100m Jog
5 Deadlifts
2-4 Bar Muscle Up/CTB Pull Up
– Rest as needed b/t sets –

*Athletes should be aiming to complete all sets of Deadlifts unbroken or
No more then 1-2 breaks.

  •  If performing Bar Muscle Ups pick a rep scheme that works for your skill
    Level and allows continuous work being done.
  •  If performing CTB Pull Ups focus on good contact with bar a strong push away allowing for a smooth transition into the rep.

WOD

For time:
800m run
Right into…
12.9.6
Deadlift (275/195)
Bar Muscle Ups
Right into…
800m run

  •  L2

For time:
800m run
Right into…
12.9.6
Deadlift (185-225/135-155)
CTB Pull Up or 7.5.3 Bar Muscle Ups
Right into…
800m run

  •  L1

For time:
400m run
Right into…
12.9.6
Deadlift (135-185/95-125)
Banded CTB Pull Up
Right into…
400m run