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WOD – Tue, May 23

Warm-up

8 sets of TabataRowing-Biking-Ski-erg
Over All Dynamic Body Activation
Calves hips shoulders

2 sets:
10 alternating scorpion stretches
:30 plank hold (forearms or arms)
10 supermans

2 sets:
10 down-dogs to push-up
:30 hollow hold on the pull-up bar.
10 alternating single-leg V-ups

SPECIFIC WARMUP

PULL-UP

5 scap pull ups
3 partial pull ups
3 strict pull ups
2 weighted pullups
2 weighted pull ups

Weighted Pull-ups (Every 2:30
3-2-2-1-1-1-1:
Weighted pull-ups

INTERMEDIATE
7 sets for reps:
Max-reps strict pull-ups
Athletes who can perform 5+ pull-ups should go RX’d.

BEGINNER 7×7
1-5 banded strict pull-ups
– Athletes who can perform at least 1 strict pull-up )

INTENDED STIMULUS

  • Loaded gymnastics day!
  • Find heavy sets of 3 and then 2 pull-ups, and then find a 1-rep-max weighted pull-up.
052323 WOD (AMRAP – Reps)

EMOM 8: RX
Minute 1 | :30 strict toes-to-bars
Minute 2 | :30 push-ups

EMOM 8: INTERMEDIATE
Minute 1 | :30 strict knee-to-90
Minute 2 | :30 push-ups

EMOM 8: BEGINNER
Minute 1 | :30 strict toes-to-bars laying down
Minute 2 | :30 assisted push-ups

Cool Down

1 set:
1:00 lat foam roll/side
1:00 child’s pose

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