Coaches- Tiffany, Bailey, Jeremy, Caleb
-$25 buy in includes team shirt
– 4 points to be earned weekly by athletes.
1 point for doing the WOD
1 point for attending Friday night
1 point for dressing in theme
1 point for logging in Wodify
Bonus points to be earned:
-5 points awarded to the team with the best top 5 scores weekly.
-5 points awarded to the best performing athlete not based on score. Selected by coaches
-5 points for each HQ sign up.
General Warm Up (5-12)
3 rounds:
5 Inchworm
10 Straight Leg Situp
10 Ring Row
20 Banded Pull Aparts
Specific Warm Up (12-27)
Bench:
6-8 Tempo DB Bench (:02 in bottom each rep, lighter load)
6-8 Alternating DB Bench (lighter load)
6-8 Alternating DB Bench (workout load)
Get in groups of 2-3 peoples, have a clock rolling so you can rotate through P1, P2, P3 so on
:30 Low Ring Pull to Sternum
:30 Pull to Sternum, pause and turn over
1:00 Low Ring Muscle up
*Video below gives you a great idea on what we want to see for this
then…
(27-35)
4 sets:
1:00 on/ 1:00 off
Max Ring Muscle Ups
OPTIONS:
1) Rings (if you’re good at RMU, then make these strict)
2) Bar MU or Jumping Ring MU
3) Low Ring MU
RXConditioning: (37-50)
For time
Alternating double DB bench press (50/35lb.)
20-18-16-14-12
Ring muscle up
10-8-6-4-2
Goal: Sub 9
Cap: 13
Intermediate:
For time
Double DB bench press (35/20lb.)
20-18-16-14-12
Bar muscle up (option) or Low Ring muscle up
10-8-6-4-2
**First consider less reps for anyone who can do RMU.
Baseline:
For time
Double DB bench press (15/10lb.)
20-18-16-14-12
Ring Row + Push Up
10/10, 8/8, 6/6, 4/4, 2/2
(52-60)
2:00 max reps V-Up
2:00 rest
2 sets
(0-5):
Today we hit an upper body heavy session. The goal is to spend time refining our capacity for ring muscle ups. Remember a great way to improve this movement via strength is to get to class a little early, or stick around a little late on some days and accumulate 10-30 strict “deep” pull ups/strict chest to bar pull ups. The enhancements that can take place for the “finishing” strength to make the transitions to on top of the rings is very high. After we build some skills and ring muscle practice, we apply it with a gym staple movement in the bench press (but one that aggressively interferes with our RMU capacity). Some may be able to fly through today and some that may assume they can will be slowed by the upper body fatigue that quickly accumulates at the finish of round 1. For an extra challenge for those who have a strong bench, don’t deny the chance to load up the 70/50lb. DB’s if they dare.