Tuesday, August 2

Prep

Equipment required: Foam roller, light band, light KB

1) Oscillatory Foam Roll Lats x 60s each

2) 10 each Thoracic Rotations

3) 3-Way Banded Shoulder/Lat Stretch x 30s each position

4) 3 Rounds:

– 10 Band Pass-throughs

– 10 Scap Pull-ups

– 10 Kip Swings

– 5 KB Curls

– 5 each 1-arm Rows

5) Review Pull-up scaling options for WOD

A1.

Strict Chin Ups

3 x 6. Rest 10s

– Improve from last week

L2: Pull-up Negatives

L1: Ring Assisted Pull-ups

A2.

Tate Ring Curl

3 x 12. Rest 10s

A3.

Banded Hammer Curls

3 x 25. 

OT5M

B.

AMRAP 12

6 Pull-ups

12/9 Supinated Push-ups

200 Meter Run

– Goal: Challenging effort, unbroken reps of both gymnastics movements.

L2: (Pull-up Negatives) (Hybrid Supinated Push-up)

L1: (Ring Assisted Pull-ups) (Supinated Box Push-up)

C.

Seated DB Wrist Curls

3 x max reps. Rest 60s