Friday 170623

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: Nate”
20 min AMRAP
2 MU
4 HSPU
8 KBS R/G

Scale:
4 dips
6 Barbell Z Press
8 KBS

4 dips instead of MU, and NO MORE THAN 2 abmats. If not possible, use a box for HSPU or do 6 DumbBell Z press on ground)

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

 

COOL DOWN

ABOVE and BEYOND: 

Alternate for 3-4 sets

B1: Bulgarian split squat, 8-10 reps
B2: max rep ring row @2020, set terminates when tempo cannot be maintained

Rotate for 3 sets
C1: Ring Push Up, @2121 Max rep
C2: Single arm high pull, 5-8 reps
C3: Ring Body saw w/pause, 30 sec

https://www.instagram.com/p/BTMDDKdjh2_/?taken-by=marcusfilly&hl=en

D4: band pull aparts 10-15 reps

 

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