January 28, 2016

January 28, 2016

dynamic :
a ) inch worm - length of room + back
b) samson stretch - length + back

mobility :
a) shoulder smash with lax
b) roll quads + hamstrings with pvc
c) lat band stretch

 

6 minute warmup emom of :
a) muscle up/ mu scaling x 2-3
b) burpee box jump over/ scaling x 2-4
c) thrusters x 4-5


notes :
- due to all of these movements being high skilled exercises we are doing a warmup emom to get the body acclimated to the movement patterns.

 

partner wod
3 minute amrap of :
muscle up x 1
burpee box over (24/20) x 2
thrusters (95/65) x 3


notes :
- bar or ring muscle up = ok.
- partners partition reps in aba format.
- rx+ = ring muscle up + 115/85 thruster.
- 1 minute rest at conclusion.
- mu scaling = 1 c2b + 1 hrpu or 1 ring row + 1 pushup
- burpee + step over = ok.
- scale thruster weight if needed.

 

partner wod
6 minute amrap of :
muscle up x 1
burpee box over (24/20) x 2
thrusters (95/65) x 3


notes :
- bar or ring muscle up = ok.
- partners partition reps in aba format.
- rx+ = ring muscle up + 115/85 thruster.
- 3 minute rest at conclusion.
- mu scaling = 1 c2b + 1 hrpu or 1 ring row + 1 pushup
- burpee + step over = ok.
- scale thruster weight if needed.

 

partner wod
9 minute amrap of :
muscle up x 1
burpee box over (24/20) x 2
thrusters (95/65) x 3


notes :
- bar or ring muscle up = ok.
- partners partition reps in aba format.
- rx+ = ring muscle up + 115/85 thruster.
- 1 minute rest at conclusion.
- mu scaling = 1 c2b + 1 hrpu or 1 ring row + 1 pushup
- burpee + step over = ok.
- scale thruster weight if needed.


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