WOD – Tue, Oct 14
Intent
Warm Up (Checkmark)
General Warm Up (5-12)
20 Jumping jack
20 Seal Jack
20 Ground to overhead (no weight)
5 inch worm
20 Walking Lunge + overhead reach each step
______________
5 PVC pass through
5 Prone “A”
5 Prone “Y”
10 Prone snow angel
2 rounds
Specific Warm Up (12-32)
Ring muscle up
- :10 Ring support
- :10 Bottom ring dip support
- 3-5 Ring dip
- 3-5 kneeling RMU transition reps
- 3-5 Ring Row RMU transition reps
- 2×5 Ring swing (emphasis on hollow/ arch)
- 2 Ring Swig + 1 Ring muscle OR
- 2 Leg supported ring swing + 1 jumping RMU (or continue on low rings)
- Multiple rep practice (5-7 minutes, goal is improvement/ refinement)
Deadlift
- 5-10 Deadlift (empty bar, on coach)
- 4x 5 building to workout weight. (Build using touch and go)
Conditioning (Time)
RXConditioning: (35-50)
5-4-3-2-1-2-3-4-5
Ring muscle up
Deadlift (365/255lb.)
For time.
Goal: Sub 8:00
Cap: 15:00
Intermediate: 225/155lb., 3 Ring muscle ups each round or jumping ring muscle ups
Baseline: 95/65lb., 5 push up + 5 ring row each round.
Cool Down (Checkmark)
(50-60)
1:00 couch stretch each side
:30 pec stretch each side
:30 lat stretch each side
(0-5)
Right now we are focused on enhancing skills often overlooked and under developed. The goal is to become better and build fitness in the next few weeks surrounding bar muscle ups and ring muscle ups. We will continue to focus on building strength and fitness in general but today is a big emphasis on improvement. Push a mode of RMU that challenges you and a load on the barbell that does the same!