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WEDNESDAY 160210

Warm-up:

Run or Row

15 Scorpions

15 matrix turns

15 dislocates

15 hollow rocks

Bear Crawl down

Crab walk back

3 wall walks

warm up movements

 

Skill Work:

Every 2 minutes, for 12 minutes:
Minutes 1-2, 7-8: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12:
L-Sit Hold x 45 seconds accumulated time

 

WoD:
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400 Meters or Row 500m is severe weather
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Note in comments which movement you selected to perform for max reps.

 

Mobility:

Mash lats on roller

Banded shoulder stretch (palm up)

Lax to pec and shoulder

Banded hamstrings

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